Relieve Shoulder Pain with These Three Exercises

Shoulder pain is one of the most common health complaints. It affects people of all ages and fitness levels, causing limited mobility and overall discomfort. About 25 percent of adults over the age of 50 experience this problem. Athletes and gym goers are at higher risk.

Common causes of shoulder pain include poor lifting form, rotator cuff tendinitis, osteoarthritis, and muscle tears. A skilled physiotherapist can diagnose your problem and recommend appropriate treatment. You can also ask him how to prevent further injuries and complications.

Here are three exercises you can do at home to relieve shoulder pain:

Doorway Stretch

This exercise helps stretch the rotator cuff muscles and improves joint mobility.

To get started, stand in an open doorway and grip its sides with each hand. Keep your arms at shoulder height. Slowly lean forward without bending your back. Hold the contraction for up to 30 seconds, return to the initial position, and repeat.

Shoulder External Rotations

External rotations increase shoulder strength and help correct muscular imbalances. It also improves the coordination of the Teres Minor and Infraspinatus.

Stand up straight with your upper arm parallel to the floor. Hold a light dumbbell or a water bottle in your hand. Bend your elbow at 90 degrees.

Slowly rotate your forearm backward until it’s perpendicular to the ground. Keep your back straight and your shoulder blades retracted. Maintain the contraction for one or two seconds, return to the starting position, and repeat. This exercise can be also done with a resistance band.

The Pendulum

The pendulum improves your range of motion and speeds up healing from injury. It’s usually prescribed to those with shoulder dislocations, collarbone fractures, frozen shoulder, or rotator cuff tears.

Place your good hand on a table or other stable surface. Let the other arm hand down. Swing it backward and forward in a circular motion. Use slow, controlled movements. Repeat at least twice a day.

If the pain gets worse or doesn’t go away within a week, consult a physiotherapist. Shoulder injuries can result in limited mobility and affect your daily life. Early diagnosis will help prevent complications and increases your chances of recovery.

Body assisting. Smiling and positive young female physiotherapist working on male patients arm, holding and bending