Are you suffering from shoulder pain? If yes, then you should try these exercises to relieve shoulder pain.
Shoulder pain is one of the most common musculoskeletal injuries. The shoulder joint is responsible for moving the arm forward, backward, and side to side. This movement is essential for everyday activities such as reaching, lifting, pushing, pulling, and carrying objects.
A strong core is vital for maintaining good posture and preventing injury. In addition, strengthening the muscles around the shoulder helps prevent injury and improve performance. These exercises target the rotator cuff muscles and glenohumeral joint. They also strengthen the abdominal wall, back, and legs.
What is the main cause of shoulder pain?
The main causes of shoulder pain include rotator cuff tears, impingement syndrome, arthritis, tendonitis, and bone spurs. Rotator cuff tears occur when tendons become damaged due to repetitive motions such as throwing a ball, lifting heavy objects, or working at a computer for long periods of time. The most common symptoms include pain, stiffness, and decreased range of motion (ROM). A tear may not cause any symptoms initially, but over time it will lead to further damage and increased risk of injury.
Arthritis usually affects older adults and may be caused by trauma, infection, or genetic factors. Tendonitis is inflammation of one or both of the tendons that connect the upper arm bones to the shoulder blade.
Bone spurs develop from abnormal growth of cartilage along the surface of the bone.They are usually painful and cause discomfort when they press against nerves or joints.
Exercises to Relieve Shoulder Pain
Pendulum
To do the pendulums exercise, first lean over and support your non-injured hand with a table or desk. Let the sore arm hang straight down and then draw circular motions in the sky. Start by drawing circles that are small but gradually increase in size. Then, after some time, draw them again in the opposite direction. Do this exercise five to ten times throughout the entire course of the workout.
Shoulder raises
With your arms at your sides and a straight back, raise your shoulders upward until they're level with your ears. Hold here for a few seconds. Slowly lower your shoulders back down. Repeat 5 times.
Shoulder rolls
When standing or sitting, keep your back straight. Roll your shoulder blades back and forth. Do this movement 10 times. Next, raise your shoulders up, forward and down 10 times.
Chin retraction
Stand up straight when you're sitting down. Stretch out your chin as far forward as it will go without causing pain. Then pull your chin back into your throat and neck. Repeat 10 times.
Cross arm stretch
Bring your left arm across the front of your chest. Hold your left forearm with your right elbow crease or hold your left forearm with your left hand. Keep stretching out your shoulders and keep facing forward. Hold this stretch for 30 seconds. Repeat on the opposite side.
Doorway shoulder stretch
Stand in front of a closed doorway with your arms outstretched at a 90-degree angle. Step your right foot forward as you press your palms into the sides of the door frame. Lean forward and engage the muscles in your core. Keep holding this position for up to thirty seconds. Repeat the stretch with your left foot forward. Do each side 2–3 times.
How long does it take for shoulder pain to go away
It depends on the severity of the pain but as a guide, shoulder pain usually goes away after 2 weeks, although some people may need 6 months. The best way to treat shoulder pain is to rest the arm and do exercises to strengthen the muscles around the shoulder joint. If these treatments don't work, then you should visit your chiropractor.
Getting treatment for your shoulder pain
Shoulder pain is common among people. Our team at LJ Chiropractic, Courtney Meleisea, Sophia Karikala and Li Jen Wong are experts when it comes to shoulder conditions. We believe preventative chiropractic care and management prior to pain determines the longevity of joint movement and prevents injuries occurring, allowing you to lead an active lifestyle. LJ Chiropractic offers tailored treatment options to accommodate the varied needs of our patients. Contact us now for your shoulder physical examination!
