Shoulder Pain Therapy Exercises
The shoulder joint is one of the most intricate in the human anatomy, making it particularly vulnerable to injury and discomfort.
Thankfully, there are a variety of shoulder pain therapy exercises that can reduce discomfort and restore movement to the affected area. Your physical therapist can design a personalized treatment plan to help relieve your shoulder discomfort, get you back to your regular activities, and prevent future recurrences of the condition.
Manual Therapy: Your physical therapist will offer gentle, hands-on therapy to reduce your shoulder pain and begin to restore motion in the area. These techniques may include soft tissue massage, manipulation of the joint, and mobilization of nearby structures such as rotator cuff muscles.
Stretching: Your physical therapist will prescribe specific shoulder stretches that will improve flexibility and range of motion in that area. These may target different parts of the shoulder or other parts like the neck or upper back.
Doorway Stretch: This exercise is often used in physical therapy and helps reduce tension in the shoulder and chest region. To do it, stand in a doorway or corner of a room and place one hand on each wall with elbows at shoulder height. Flex your shoulders and elbows 90 degrees, then lean into the stretch until you feel an intense stretch in your chest area. Hold this stretch for 30-60 seconds.
External Shoulder Rotation Exercise: Strengthening the rotator cuff muscles with this shoulder rotation exercise is an effective way to build leas. People can use a light resistance band or towel as they perform this exercise.
Your therapist will create an individualized program with these exercises and other strengthening exercises to increase your shoulder strength, reduce stress on the torn labrum (covering of the ball-and-socket joint), and speed healing.
Biceps Tendinitis: People who work in jobs or engage in activities requiring repetitive overhead movements often develop an issue with their biceps tendon. This inflammation can cause significant pain and swelling, and if left untreated, lead to permanent damage and weakness of the arm and shoulder muscles.
The biceps tendon is one of the tendons connecting your arms to your shoulder blades. It’s delicate, only protected by a thin layer of cartilage.
If this tendon is overworked and undernourished, it may become inflamed and painful. If this occurs, consult your doctor and seek professional physical therapy for assistance.
Towel Stretch: This stretching exercise is simple to perform and can help relieve tension in the shoulders as well as provide a great stretch for your arms. To do it properly, you’ll need either a towel or small blanket to support you while stretching.
Shoulder Rolls: This gentle stretching exercise can be done throughout the day to relieve shoulder pain and tension. At the end of it all, it helps you relax at the end of the day.
