Shoulder Pain
Shoulder Joint: What does it do?
The shoulder is one of the most movable joints in the body, which serves as a foundation for all motions involving the upper limbs, including fine motor activities like playing the piano.
The majority of our daily tasks entail involve our upper bodies, so our shoulders have to work extra hard to ensure that all of our arm movements are as effective as possible. As a result, it may occasionally suffer from overuse injuries.
Symptoms you can experience if you have shoulder pain
A persistent shoulder discomfort or dull ache
Difficulty lifting, carrying or doing overhead work
Reduced movement or difficulty reaching your arm up high
Pain when lowering the arm from an elevated position
Sleeping on the sore shoulder will be challenging.
Who can suffer from shoulder pain?
Most people who experience shoulder pain are those who spend a lot of time using their upper arms (i.e. non-traumatic).
Blue-collar workers that perform prolonged overhead activities or even merely repetitive upper-limb activity frequently experience this.
For example shoulder pain can be brought on by tasks like hammering, sawing, lifting, painting, and pick packing, as well as sports like volleyball, cricket, and tennis.
Improper postures can develop over time from hunching over a computer or desk, office workers are also prone to shoulder issues. This can result in the weakening of the stabilizing muscles in your shoulder and scapula, which increases the load on the arm.
Common Possible Injuries of the Shoulder
Overuse of the rotator cuff's muscles and tendons: A rotator cuff is a group of muscles that surrounds the shoulder. They constantly work during arm movements, and because they are used repeatedly if they are not given enough time to recover, they might become exhausted and hurt.
Subacromial Impingement: It simply refers to a narrowing of the space near the apex of the shoulder (subacromial space). This may strain or impinge on nearby tissues like the subacromial bursa, a little fluid-filled sac, or the rotator cuff tendons. Pain and movement limitations may result from this.
Labral Tears: The labrum is a segment of cartilage that surrounds and deepens the shoulder joint socket. A piece of cartilage called the labrum surrounds the shoulder joint socket, deepening the joint and enhancing stability. Degenerative changes or traumatic events like falling or lifting heavy objects can harm this.
Shoulder Arthropathy: This term often refers to abnormalities in the shoulder joint, such as thickening of the joint capsule or a smaller joint space, which limits shoulder motion.
Physical Therapy exercises for shoulder pain
While your physical therapist will likely recommend more specific exercises to address your particular shoulder injury, you can perform some at home if you have regular shoulder pain. These exercises are a wonderful method to loosen up any tightness or stress in your shoulder and may even help prevent an injury from happening. They may also be a part of the physical therapy treatment plan.
Knowing your limits is crucial when exercising because doing so could put you in danger of further harm.
Across the Chest Stretch
Your shoulder joint, surrounding muscles, and your range of motion all benefit from this exercise. If your shoulder hurts while performing this exercise, lower your arm.
Cross your chest with your right arm.
Alternatively, use your left hand to support your arm by placing it in the bend of your left elbow.
For up to a minute, maintain this posture.
On the other side, repeat.
3 to 5 times on each side
Neck Release
You may gently release tension in your neck and shoulders by performing this exercise.
Chin down near your chest. A stretch will be felt along the back of your neck.
To stretch your right shoulder, gently incline your head to the left.
For up to a minute, maintain this posture.
On the other side, repeat.
Do 3 to 5 times on each side.
Chest Expansion
Your shoulders' flexibility and range of motion are enhanced by this exercise.
Hold a towel, strap, or workout band behind your back while you're standing.
As you move your shoulder blades nearer one another, expand across your chest.
Lifting your chin, turn your head to face the sky.
Hold Up to 30 seconds.
Do three to five times.
Doorway stretch
Stand with both elbows at right angles at any doorway.
Step forward with one foot, pressing your palms into the doorway, leaning slightly forward while keeping your balance by engaging your core muscles.
To stretch and strengthen your chest and shoulders, repeat the exercise with the other foot and finish a few repetitions.
Book your Appointment now
If you are ready to get rid of your shoulder pain, approach your Consultant Therapist Prof. H. M. Asim now and contact IMC Rehab Services to find out more about how physical therapy can help you live pain-free if you're prepared to reduce (or even eliminate) your shoulder pain.