Shoulder pain is a common complaint that can have many different causes. The shoulder is a complex joint that is made up of bones, muscles, tendons, and ligaments. This joint is also one of the most mobile joints in the body, which makes it susceptible to injuries.
There are many different exercises that can help to relieve shoulder pain. However, it is important to first identify the cause of the pain. Once the cause has been identified, the appropriate exercises can be prescribed.
Common causes of shoulder pain
There are many potential causes of shoulder pain, and it can be difficult to pinpoint the precise source of discomfort. However, some of the most common causes of shoulder pain include rotator cuff injuries, bursitis, and tendinitis.
Rotator cuff injury
Rotator cuff injuries are a common source of shoulder pain, especially in older adults. The rotator cuff is a group of muscles and tendons that helps stabilize the shoulder joint. When these muscles and tendons become damaged or irritated, it can lead to pain and inflammation.
Bursitis
Bursitis is another common cause of shoulder pain. The bursa is a small, fluid-filled sac that acts as a cushion between the bones and tendons in the shoulder. When the bursa becomes inflamed, it can cause pain and discomfort.
Tendonitis
Shoulder tendonitis is a relatively common condition that can cause pain and inflammation in the shoulder. The condition is often caused by repetitive motions of the arm, such as those involved in overhead activities or sports. Treatment for shoulder tendonitis typically includes a combination of rest, ice, and physical therapy. In some cases, surgery may be necessary to repair the damage.
Diagnosis of shoulder pain
Shoulder pain is a common complaint that can have many different causes. It can be difficult to determine the exact cause of shoulder pain without a thorough examination and diagnostic testing.
There are many different types of shoulder pain, and the most effective treatment will depend on the specific cause. In some cases, shoulder pain can be treated with simple home remedies, while other cases may require medical intervention.
If you are experiencing shoulder pain, it is important to see a doctor or other medical professional for an accurate diagnosis. They will be able to determine the cause of your pain and recommend the most effective treatment.
Recommended exercises
These exercises can help to stretch and strengthen the muscles around the shoulder, which in turn can relieve your pain. Talking to a professional can help you identify which muscles you should target, before beginning any new exercise regime.
Scapular stabilisations
Y: Start lying face down on the floor. Squeeze your shoulder blades together then raise your arms at a 45-dgeree angle above your head. Point your thumbs to the ceiling and keep your elbows straight throughout the exercise. Slowly raise your arms as high as possible by squeezing your shoulder blades together by flexing lower trapezius and upper back. Hold for 3-5 seconds. Then slowly lower arms.
W: Repeat the instructions above, however elbows should be bent, below the level of your shoulders.
T: Repeat as above. But with your arms straight out, level to your shoulder height.
Wall slides
Stand against the wall, making sure the upper and lower back is touching it. Raise arms onto wall making sure the elbows and hands are touching the wall. Your arms should form a Y movement while sliding up the wall, maintaining a neutral spine position. Slowly move arms downwards to starting position, making sure hands and elbows are touching the wall.
External rotation
Lay on your side. Support head with your hand. Slightly bend your hips and knees. Grab the dumbbell in your hand. Place, elbow on your side, around the crease of your hips with the weight touching your stomach. Slowly lift the weight up, stopping before your forearm is perpendicular to the floor. Slowly lower to the starting position.
Doorway stretch
Stand in an open doorway. Raise arm up to the side, bent at 90- degree angles with palms forward. Rest palm on doorframe. Slowly step forward with one foot. Feel the stretch in your shoulders and chest. Stand upright and don’t lean forward. Hold for 30 seconds. Step back and relax. Repeat 3 times.
Ear to shoulder stretch
Slowly and with ease, take your right ear toward your right shoulder. Lift your right hand up and over your head, resting your hand on your left cheekbone. Simply rest your hand there for just slightly more pressure. Gently release this side, and then ease your left ear toward your left shoulder and complete the stretch on the other side. Hold for 30 seconds.
Shoulder rolls
Start by standing or sitting tall with a proud chest, neutral spine, and engaged core. Pull your shoulders back and down. Keep your gaze forward.
To begin the shoulder roll, shrug your shoulders up toward your ears as high as you can. Do this without hunching your back, protruding your neck, or allowing your shoulders to collapse forward.
Once you shrug up as high as you can go, squeeze your shoulder blades together to pull your shoulders back. Engage your mid-back to pull your shoulders down.
As you reach the neutral starting position, slightly round your upper back to push your shoulders forward while maintaining a strong core.
Shrug up again to start another shoulder roll. Complete 10 to 15 shoulder rolls, resting 30 seconds before going into a new set. Try for three to five sets.
In conclusion, shoulder pain is a common problem that can be alleviated with some simple exercises. The most important thing to remember is to keep the exercises simple and to focus on slowly increasing the range of motion. If the pain persists, it is best to consult with a doctor or physical therapist.