Stretches to Help Combat Shoulder Pain
Shoulder pain affects millions of people every day.
Most cases die down within 2 weeks, however, sometimes the pain can be excruciating and unbearable, and you may need instant relief to go on with your day. Gentle exercise may provide mild and instant relief, and can help facilitate your recovery.
Exercises that help to improve the shoulder’s range of motion can be beneficial. They will help you avoid stiffened muscles, and will strengthen your bones. This will help you avoid the negative impacts of stress on your shoulder.
Make sure to consult one of our trained specialists at any of our clinics at Healthpointe.
Make sure you go through each movement 5 times. Be sure you perform each very slowly.
Pendular exercises
Lean on your good arm, either against the wall or a low table for support. Let your affected arm hang like a pendulum, then allow it to swing backward and forward. Perform a side-to-side movement and a round-and-round movement from the same position for variety.
Assisted flexion
Lie flat on your back, clasp your hands, and lift your arms upward slowly. Be sure to stretch your arms as far up as possible above your head. Avoid forcing the movement but stop pushing up when you feel worse pain. Perform this exercise sitting or standing.
Active flexion
Stand up straight. Lift up your arm straight up in front. Put your arm down and repeat on the other side. Your arm may not go as high and straight up as you want but you can gradually increase with practice.
Hand behind back
Put your hand as far behind your back as possible without pushing your pain tolerance. This movement is essential for getting back normal movements for many daily life activities, such as tucking in trousers at the back. This is also a combination of shoulder adduction, medial rotation, and shoulder extension, which improves overall shoulder function.
If you or someone you care about continues to experience shoulder issues, please visit one of our offices. Healthpointe has an extensive roster of board certified physicians who are well-suited to help with pain management. Our team can help assist you with prevention and treatment of a variety of ailments. Fill out this form to set up an appointment today.
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