Your shoulders are designed for an incredible range of motion. They’re involved in almost everything you do, from reaching for a cup of coffee to swinging a tennis racket. Without healthy shoulders, even simple tasks can become challenging.
Shoulders are a complex ball-and-socket joint, where the head of the upper arm bone fits into a shallow socket in the shoulder blade. This design allows for extensive movement but can also make the shoulder susceptible to injury. The muscles, tendons and ligaments surrounding the shoulder work tirelessly to provide stability and enable fluid motion.
When shoulder pain strikes, it can have a significant impact on your quality of life. Let’s explore ways that can help alleviate discomfort and restore your shoulder health, including physical therapy exercises.
Physical therapy stretches that can help with shoulder pain
Stretching can be a key component in helping you manage your shoulder pain. Here are a few stretches that can help:
- Shoulder rolls — Start by standing or sitting with your feet shoulder width apart. Relax your shoulders and let your arms hang naturally at your sides. Slowly roll your shoulders up toward your ears, backward, down and forward in a circular motion. Repeat this exercise as directed by your physical therapist.
- Arm circles — Start by standing or sitting with your feet shoulder width apart. Extend your arms straight out to the sides, parallel to the floor. Begin making small circles with your arms, gradually increasing the size of the circles you make. Do circles in each direction as directed.
- Cross-body stretch — Stand or sit up straight with good posture. Reach one arm across your chest and hold it with your opposite hand. Gently pull your arm closer to your body until you feel a slight stretch in the opposite shoulder. Hold for a few moments and slowly release. Repeat with the other arm. Continue the exercise as directed.
- Doorway stretch — Stand in a doorway with one of your arms extended out to the side at shoulder height. Place your hand on the doorframe and step forward slowly until you feel a light stretch in your chest and shoulder. Hold for a few moments, release and repeat with the other arm. Continue rotating between arms as directed.
- Neck rolls — Sit or stand with good posture. Gently lower your head to one side, bringing your ear toward your shoulder. Hold for a few moments and straighten your head slowly back up to your starting position. Repeat the exercise on the other side. You can also slowly roll your head in a circular motion, alternating directions. Do as many repetitions as directed.
These are just a few exercises that can help with shoulder pain. A physical therapist can create a tailored exercise treatment plan for you based on the underlying issue causing your shoulder pain and the best way to address it. While doing the exercises, it’s important to listen to your body and stop if you feel any sharp pain. It’s essential to do these stretches slowly and with controlled movements. Focus on the stretch rather than bouncing through the motions. Let your physical therapist know if the exercises cause you pain. They can adjust your exercise routine as needed. Regular practice of stretches and exercises can help improve your shoulder flexibility and reduce pain.
Common causes of shoulder pain
Shoulder pain can stem from a variety of reasons, including:
- Overuse injuries — Repetitive motions, like those involved in sports or work, can strain shoulder muscles and tendons.
- Rotator cuff injuries — The rotator cuff is a group of muscles and tendons that help stabilize the shoulder joint. Tears or inflammation in this tissue can cause pain and weakness.
- Arthritis — Conditions like osteoarthritis or rheumatoid arthritis can affect the shoulder joint and cause pain, stiffness and reduced range of motion.
- Bursitis — The bursae are small, fluid-filled sacs that help cushion joint movements and prevent friction during movement. When the bursae of the shoulder become inflamed, it can cause pain and tenderness.
- Frozen shoulder — Frozen shoulder is a condition where the shoulder joint becomes stiff and painful, causing you to experience limited movement.
- Injuries — Severe shoulder pain can be caused by dislocations, fractures or strains.
- Referred pain — Sometimes pain experienced in the shoulder can be due to an issue in another area. For example, pain originating from your neck or upper back can sometimes be felt in your shoulder.
Understanding the potential causes of your shoulder pain is the first step toward helping you find relief.
Treatment options that can help alleviate shoulder pain
The treatment for shoulder pain can depend on the underlying cause. Some common approaches for treating shoulder pain may include:
- Rest — Avoid activities that aggravate your pain.
- Heat and cold therapy — Depending on the underlying cause, you may alternate between heat and cold therapy or use one to help alleviate your pain. Heat therapy can help relax your muscles. If your pain is caused by inflammation, you should avoid using heat. Cold therapy can help reduce swelling and pain.
- Over-the-counter pain relievers — Medications like ibuprofen or naproxen can help with your pain and inflammation. Your doctor may prescribe stronger medications if needed.
- Physical therapy — Physical therapy can be a beneficial approach to help manage shoulder pain. Techniques can help strengthen the shoulder muscles, improve flexibility and restore range of motion.
- Corticosteroid injections — Injections of corticosteroids can help reduce inflammation and provide temporary relief. These injections can be beneficial for conditions like bursitis or tendinitis.
- Surgical interventions — In some cases, surgical interventions may be needed.
It’s essential to consult with a health care provider to receive an accurate diagnosis and appropriate treatment recommendation.
Forever Fit can help you reclaim your shoulder mobility
Shoulder pain can have a significant impact on your daily life and well-being. At Forever Fit Physical Therapy & Wellness, we understand the frustration and discomfort dealing with shoulder pain can bring. Our team of experienced physical therapists can work with you to identify the underlying root cause of your shoulder pain and develop a personalized treatment plan. Through a combination of therapeutic exercises, manual therapy and education, we can help you increase your shoulder strength, flexibility and function. Our compassionate and supportive approach is dedicated to guiding you through your challenges with shoulder pain and helping you achieve a more active lifestyle.
Contact our team today for more information or to schedule an initial appointment.