Shoulder pain is one of the most frequent complaints received by physicians, mostly because people underestimate how active the shoulder area is in performing everyday tasks, which can lead to stress and injury. The shoulder is comprised of three bones, the collar bone, the upper arm, and the shoulder blade. When any one of these muscles is subjected to repetitive stress, you run the risk of a chain reaction, causing a breakdown in the entire shoulder area.
Common causes like arthritis, dislocation, or tendonitis can lead to permanent damage if you don’t seek physiotherapy early enough. And, although other things might help, like ice, heat, and rest, continued physical therapy exercises are the most effective way to regain the strength and mobility you need.
Lie flat on your back and clasp your hands in front of you on your stomach. Now, keeping your arms straight, slowly bring your hands up until they are directly in front of your face. If you aren’t experiencing any pain, continue until your hands are over your head. Bring them back down to the starting position and repeat.
Begin with your elbows touching your sides and your arms folded across your stomach. Keep your elbows touching your sides and slowly rotate and open your arms outward until your arms form right angles at your sides. Return to the starting position and repeat. If you have trouble keeping your elbows in contact with your sides, try placing a rolled-up towel between your elbows and your torso.
Setting Your Shoulder Blades
This exercise is good for stabilizing your shoulder blades. Stand up straight with your arms at your sides and your feet shoulder-width apart. Beginning with your palms facing your sides, rotate your arms until your palms are facing forward, you should feel your shoulder blades pressing together. Now, keep rotating outwards until you feel your shoulder blades firmly against each other. Return to the starting position and repeat.
Rotator Cuff And Deltoid Exercise
Begin on your hands and knees in a crawling position with your hands shoulder-width apart. Move your right hand forward about six inches and rotate both hands inward until your fingers are facing in. Hold the position for ten seconds. Rotate your hands to face front, move your right hand back to the starting position and repeat with the left hand.
Isometric Squeeze Exercise
You can do this exercise standing or sitting. Hold a basketball-sized rubber ball at the stomach level. Now, with your elbows touching your sides, gently squeeze the ball, hold for a few seconds, and release. This exercise targets all of the major shoulder muscles. If you don’t have a physiotherapy ball, a child’s rubber ball will work.
As with any physiotherapy exercise, it’s essential to consult your physician before you begin. And, always monitor your pain level during the training to avoid causing further damage. Recovering from a shoulder injury takes time, but with consistency and the right medical care, you can work your way back to health.