Four Exercises That Can Prevent and Relieve Shoulder pain

Ever experienced shoulder pain? It’s like a dull but persistent ache that won’t go away. It can be a real pain in the neck (literally).

Shoulder pain is a common complaint, but what is it exactly? It can be caused by inflammation, injury, or a combination. Shoulder pain can range from mild to severe and can arise from the muscles, ligaments, tendons, or bones in the shoulder joint.

The most common causes of shoulder pain are rotator cuff injuries and impingement syndrome. The rotator cuff comprises four tendons that attach your upper arm bone to your shoulder blade. Rotator cuff tears often occur due to overuse and age-related changes in the tendons. Impingement syndrome occurs when the rotator cuff becomes irritated due to irritation or compression of the bursa (a fluid-filled sac) between the arm bone and the acromion process (the tip of your shoulder blade).

 

In addition to these common causes of shoulder pain, there are also less common causes, including fractures, arthritis in your joints and muscles around them (such as tendinitis), nerve damage (such as brachial plexus injury), and bone.

Whatever the cause, shoulder pain is no fun. Luckily, though, there are some simple exercises that you can do to ease the pain and get back to doing your thing.

1.Foam roller Thoracic extension

The foam roller is a cheap and easy tool for relieving shoulder pain. Lie on your back with your feet on the floor, place the roller under your middle back (where it meets your rib cage), and slowly roll down toward your buttocks. You should feel this working out any tight spots in that area.

 

2.Lat stretch

The lat stretch is an excellent exercise for relieving shoulder pain. Standing up straight with your feet together, reach your hands overhead until you feel a mild stretch in the back of your shoulders (where they meet your arms). Hold this position for 30 seconds, then relax and repeat three times.

 

3.Chest stretch

The chest stretch is another excellent way to relieve shoulder pain. Standing up straight with your feet together, reach both arms out to the sides until you feel a mild stretch in the front of your shoulders (where they meet your arms). Hold this position for 30 seconds, then relax and repeat three times.

4.Band shoulder Internal/External rotation

The band IT/ET rotation is a strength exercise that targets your rotator cuffs and builds endurance in the muscles that control your shoulders.

External Rotation

Keep your left shoulder blade down and your right wrist neutral for external rotation. Slowly pull the theraband away from that side of your body. Avoid pain if possible (but don’t sacrifice form for anything).

 

Internal Rotation

Attach the theraband to a door or other fixed object, then place the rolled towel behind your back and pull it toward your stomach with an arched back. Bend at the elbow so that your forearm is parallel with yours knees—practice for 2-3 sets of 10-15 repetitions.

 

Conclusion

Shoulder pain is a complex problem that can affect different people differently. It’s a symptom of an underlying issue rather than the problem itself. Assessing the problem is the first line of defense. By understanding what is causing your pain, you can begin to take steps toward recovery.

When to contact a medical professional?

If you have any of the following symptoms, it’s time to get checked out by a doctor:

-Sharp, persistent pain in your shoulder

-Possible numbness or tingling in your arms, hands, or fingers

-Weakness in one arm compared with the other

If you want to learn more about shoulder injuries; please get in touch with us at. We’re here to help and look forward to hearing from you.