Shoulder Pain Management
Woman Performing a strengthening shoulder exercise
Shoulder pain. It is an affliction many of us suffer from. Whether it is sports-related or due to joint overuse, shoulder pain is a part of many of our lives. However, there are ways to manage it. This management will be our topic of discussion today.
General Shoulder Exercises
A general exercise that can be done for shoulder pain management and mobility involves using a broomstick or even a golf club.
A woman demonstrating flexion
A woman demonstrating abduction
You can also reach behind and go into some extension, you can as well go to the side, into abduction with all of these motions. It is important to make sure to perform these exercises as comfortable and as pain-free as possible
It is important to emphasize using the unaffected limb to push the affected limb into these different positions. To do this exercise you will take the unaffected limb at the outside and the affected limb at about the middle of the stick that you're using and go into some flexion.
Early Strengthening
A woman demonstrating internal rotation against the wall
A woman demonstrating an early strengthening exercise
For the last strengthening exercise, it can be done lying down flat on your stomach, extending the arms into a wide wide position with the thumbs pointing upwards, keeping the neck and the legs relaxed and holding for 15 - 20 seconds
Next we are going to look at exercises for early strengthening of the shoulder joint. You can go into some internal rotation against the wall by placing the Palm against the wall elbow at 90 degrees, and pushing inwards holding for about 10 seconds. You can then do some external rotations by using the back of the hand elbow against the wall at 90 degrees and pushing outward holding for 10 seconds
Advanced Strengthening Exercise
Woman performing banded rotations
Woman performing bent over rows
Another advanced strengthening exercise are face pulls from an upward angle. To do this you’re going to pull down, focusing on squeezing the shoulders as you pull down.
A final strengthening exercise that can be done are some some bent-over rows which can be done with any weight of your choice while keeping the elbow tucked and the back straight.
For more advanced strengthening exercises. We can do some banded external and internal rotation. Keeping the elbow tucked, you can pull outwards for external rotation, and pull inwards for internal rotation.
Another exercise is called banded pull aparts. This is done by taking a band at about chest level with your arms extended and pulling the band outward and creating tension.
Written By:
Keara Grovet and Shae Petrician