Shoulder pain can occur due to an injury or after surgery. Though it starts off as mild, the pain can become worse and affect your daily life activities. But, there’s nothing to worry about that. You can find relief with specific physiotherapy exercises and eventually return to a normal lifestyle. It might be difficult to exercise at your usual pace with the pain. But, gradual sessions under the guidance of a physiotherapist can help you gain momentum. You should however discontinue if the exercises cause discomfort.
Five Best Exercises for Shoulder Pain
If your shoulder is in pain, your body needs to boost its healing response to treat the damaged tissues. Physiotherapy exercises are the best way to improve the natural healing response of your body. You get your optimal movement and strength back without having to go under the knife or rely on pain meds.
You can practise these exercises at home but under the guidance of a physiotherapist.
Crossover arm stretch
How to do?
- Stand straight and relax your shoulders.
- Pull your left arm across your chest with the right arm.
- Do it gently and as far as you can.
- Hold the position for 30 seconds.
- Repeat the same with the other arm.
- Do it four times for each side.
Targetted muscles
Posterior deltoid (back of the shoulder)
Note:
You should not put pressure on the elbow.
Finger walk
How to do?
- Stand straight in front of a wall.
- Touch the wall with the fingertips of the affected side.
- Slowly walk your fingers up the wall as far as you can go.
- Lower the arm gently.
- Repeat 10-20 times every day.
Targetted muscles
Trapezius muscles (upper back)
Note:
Relax your shoulders and let the fingers do the work.
Passive internal rotation
How to do?
- Hold a wooden ruler with your hands behind your back.
- Pull the ruler in a horizontal direction.
- You will feel a stretch in your shoulders.
- Hold the position for 30 seconds.
- Relax and repeat five times every day.
Targetted muscles
Supraspinatus (Muscles supporting the shoulder joint)
Note:
Stand straight while pulling the stick.
Passive external rotation
How to do?
- Hold a wooden ruler with the left arm and cup the other end with the other hand.
- Stretch against the side of your body and push the ruler horizontally with the left arm.
- Stop when you feel a pull.
- Hold the position for 30 seconds.
- Relax and repeat four times on each side.
Targetted muscles
Infraspinatus and teres minor (both supports the shoulder joint)
Note:
You should not twist during the exercise.
Scapula setting
How to do?
- Lie flat on your stomach.
- Keep your arms by your side.
- Draw your shoulder blades together towards the back gently and as far as possible.
- Hold the position for 10 seconds when you feel the stretch but no pain.
- Relax your shoulders and repeat 10 times.
Targetted muscles
Middle trapezius
Note:
Relax the neck muscles during the exercise.
Conclusion
Shoulder pain can make daily life quite difficult. You should consider consulting with a physiotherapist if the pain persists for more than a day. Addressing the problem at an early stage can help you recover without surgeries or pain meds. The physiotherapist may recommend the above-mentioned exercises and guide you properly so you can practise them at home.
