Your shoulder forms a vital part of the body because it supports your neck and forms the point where your hand begins. A weak or painful shoulder will affect the way you perform everyday tasks such as combing your hair or even flossing your teeth. This is why pain in this part of your body will make life miserable for you. One of the ways to make things better is by performing shoulder pain exercises. These exercises can help in the management of non-operative conditions as well as different stages of post-surgical rehabilitation. These routines focus on two aspects of shoulder motion- strength and flexibility. The outcome of the exercises might be to decrease the pain or make it disappear altogether. Here are some of the exercises you can attempt to ease the pain.
Routine: You use the swing exercise for this. It aims to put your shoulder through a broad range of motion. Start at the part where you feel the pain. Slowly swing the affected arm in a forward and backward motion in some sort of an arc, within the painless range of motion. Swing your arm 8-10 times each time, at an interval of 2 hours.
Scenario 2: You throw a ball, and you feel pain in your shoulder. Another similar scenario is that you carry a heavy load and it slips and hurts your shoulder.
Routine: you can perform this routine while standing straight up or against a wall. Start by standing straight with your arms by your side. With the arm on the injured shoulder side straight, stretch it behind your back until you feel the stiffness. Use the good arm to push it farther than it can stretch on its own. At the end of the stretch, hold the arm in place for 5 seconds, and then return to the starting point. With each repetition, try to push the arm further back than your last attempt. You can add some more pressure by placing your hand on a wall and trying to bend your knees, keeping the arm straight and not moving.
Scenario 3: A frozen shoulder. Here, your shoulder is painful in all directions. It becomes increasingly stiff making it hard for you to perform routine tasks. This can be because of an injury, or due to advanced age.
Routine: the routine you use here places the shoulder in internal rotation. You start by putting your hand up behind your back. Stand straight and place your hand on the side of the painful shoulder behind your back. Keep the back of your palm pressed against your back and try to push it up towards the nape of your neck. Focus on the motion and attempt to push the hand as far up as possible. As you gain more flexibility and strength, you can attempt to pull the arm further up using a piece of cloth or a towel. Hold this position for at least 5 seconds. Return your arms to the starting position for another attempt. Repeat this ten times. Do this a minimum of 6 times a day at intervals of 2 hours.
Shoulder pain exercises are a big part of proper healing of the shoulder and regaining proper function of your shoulder. Make sure you perform the exercises regularly to make your shoulder get used to the motion and gain strength. In case you encounter problems, visit your doctor for advice or learn more shoulder pain treatment & surgery options by Sgbonedoctor
Other exercises for neck and shoulder pain: