If you are one of the millions who suffer from shoulder pain, you know how debilitating it can be. Everyday activities like brushing your teeth or getting dressed can become a challenge. And not only is shoulder pain uncomfortable, but it can also affect your overall mobility and quality of life. Thankfully, there are certain things you can do to relieve some of the pain. This article will provide you with a list of exercises that can help with shoulder pain so you can get back to living your life to the fullest.
Common Causes Of Shoulder Pain
Many people experience shoulder pain at some point in their lives. The shoulder is a complex joint with a wide range of motion, making it vulnerable to various injuries and conditions. Some of the most common causes of shoulder pain include rotator cuff tendinitis, bursitis, and impingement syndrome. Rotator cuff tendinitis is an inflammation of the tendons that connect the shoulder muscles to the bone.
Bursitis is an inflammation of the fluid-filled sacs that cushion the joint. And impingement syndrome occurs when the tendons of the rotator cuff become trapped or pinched. While these are all relatively common causes of shoulder pain, it is crucial to see a doctor if the pain is severe or does not improve with home treatment. Only a medical professional can properly diagnose the cause of your pain and recommend a practical course of treatment.
Exercises That Help With Shoulder Pain
Depending on the cause of your shoulder pain, specific exercises may be more beneficial than others. Therefore, it is always important to check with a doctor or physical therapist before starting any exercise routine, especially if you have an existing injury or condition. However, the following exercises can be helpful for shoulder pain:
Arm Circles
Arm circles are one of the most simple and effective ways to help relieve shoulder pain. The rotational movement helps to stretch and strengthen the muscles and tendons around the shoulder joint, which can help to decrease pain and improve the range of motion. Additionally, the circular motion helps to increase blood flow to the area, which can help to reduce inflammation.
Arm circles can be done with or without weight, making them a versatile exercise for people of all fitness levels. To do these, stand with your feet hip-width apart and hold a weight in each hand (if using weights). Keeping your arms straight, make small circles forward for 10-15 repetitions, reverse the motion and go backward for another 10-15 repetitions. Keep your shoulders down and back – do not let them hunch or round forward.
Wall Slides
Wall slides are another excellent exercise for shoulder pain relief and mobility. This exercise helps stretch and strengthen the shoulders, chest, and upper back muscles. To do wall slides, stand with your back against a wall and lift your arms up so that they are parallel to the ground and pressed against the wall. Then, slowly slide your arms up the wall, keeping them straight and pressing your shoulder blades down. Hold for a few seconds at the top before slowly sliding back down. Repeat 10-15 times. When doing these, it is important to remember to keep your arms straight and not let them flare out to the sides. Additionally, do not let your lower back arch away from the wall – keep your core engaged and maintain contact with the wall throughout the exercise.
