Are you experiencing weakness or pain throughout your shoulder(s)?
The shoulder joint is highly mobile, which is great! Shoulder mobility allows you to do your everyday tasks like putting dishes up into overhead cabinets and reaching up to wash your hair. Because of this extreme mobility, however, the shoulder joint lacks stability. With limited stability, the shoulder is more susceptible to injury or impingement. Shoulder pain and/or weakness is actually one of the most common reasons people come to therapy.
Why do I have shoulder pain?
Shoulder pain can be caused by any number of factors. The most common reason is due to rotator cuff tendinitis (swollen tendons that surround the shoulder). Another cause of pain could be due to rotator cuff impingement syndrome, where the rotator cuff gets pinched in between the scapula and the humerus (arm bone). Additionally, shoulder pain can present as a result of neck, back, or arm pathologies. Our physical and occupational therapists are skilled to better diagnose the root cause of your shoulder pain by performing a range of special tests.
How can I manage my shoulder pain?
Acute shoulder flare-ups may be healed with rest and intermittent ice application to the injured area. These flare-ups may be indicative of weakness or decreased muscular flexibility of the rotator cuff muscles. Therapists at ProTailored Physical Therapy are trained to recognize these limitations and can work with you to prevent these flare-ups from recurring. Significant, debilitating, recurring, or long-lasting shoulder pain should be seen by a healthcare provider.
Don’t lose hope – our Doctors of Physical and Occupational Therapy can help!
We would love to assist you with conservative treatments to heal your injury and reduce the likelihood of surgical intervention.
Exercises for shoulder pain:
Below are a few exercises you can start doing NOW, as you schedule an appointment with one of our skilled therapist:
* Stop if these cause pain!
Neck and shoulder stretches:
Drop your shoulder toward the floor and place your arm behind your back. Once in this position, bring your ear to your shoulder on the opposite side – hold this for 30 seconds and repeat 3x.
Next, point your noise down toward your shoulder (with arm still relaxed behind your back – again, hold this for 30 seconds and repeat 3x.
Doorway pec stretch:
Rest your elbow at or just above shoulder height on a door frame. Lean into the doorway until you feel a gentle stretch. This is done to relax the muscles that are responsible for pulling the shoulders forward. Complete this stretch 3 times and hold each time for 30 seconds
Shoulder Extension Swings:
Start with arm hanging relaxed at side and then swing backwards – repeat this 30 times, swing arm back as far as you comfortably can. This will gently stretch the anterior part of the shoulder and allow for more pain free range of motion when extending your arm out in front of you.
Shoulder pain may present or worsen as a result of poor postures sustained throughout the day. This is because, with poor posture, the shoulders tend to round forward, decreasing the amount of space within the shoulder joint thus compromising and compressing the tissues. Follow the steps below to be more proactive about your posture:
- If you sit at a computer for long periods of time, make sure the top of the screen is in alignment with your eyes.
- Tip: you can prop your screen up on books as a short term fix!
- When sitting at a table or a desk, follow the 90, 90, 90 rule – ankles at 90 degrees, knees at 90 degrees, and hips at 90 degrees.
- Rest your arms at your sides and bend elbow to no more than 90 degrees when typing.
- Make sure that you utilize a chair with lumbar support!
- Stretch your arms and shoulders back, stretching your pectoral muscles, periodically throughout the day.
*If you are experiencing shoulder pain – please give us a call today!