Shoulder pain, a common issue affecting 18-26% of adults, can become chronic if left untreated. Common causes include arthritis, impingement, instability, overuse, rotator cuff tendonitis, biceps tendonitis, bursitis, and frozen shoulder. Strengthening and mobility exercises can help reduce pain and improve joint flexibility. Researchers found that exercises and manual therapy were effective treatments for shoulder pain, depending on the type of injury or pain.
So let’s learn some physiotherapy exercises for shoulder pain.
Exercises for Shoulder Problems
If your shoulder pain persists, it’s recommended that you seek medical attention from Dr. Aashish Arbat, the best Orthopedic Doctor in Pune, as the exercise mentioned below or (any physiotherapy exercises for shoulder pain pdf) is not a medical substitute.
Some of the physiotherapy exercises for shoulder and arm pain include:
Shoulder posture check
Before beginning any form of exercise, make it a habit to examine your posture in the mirror by gently shifting your shoulders forward and back. This will help you relax your head and neck and slightly accentuate your chest.
Put your hands behind your head and keep your arms as far back as possible and pointing out to the sides. Hold it for five seconds. Do every step five times.
Stand with one hand on a chair and the other arm hanging down. Try to swing it slowly back and forth in a circle. Try to execute this exercise at least twice or thrice a day, preferably five times.
Pull your shoulder blades back and together, and hold for five seconds. Pull down on your shoulder blades and hold for 5 seconds. Then relax and do it 10 times.
Stand with your arms loose at your sides. Then raise your arms as far as you can comfortably reach and hold for 5 to 10 seconds. Lower and repeat five times.
Stand in a doorway with your elbow bent to a right angle and tucked close to your body. Push your arm out and press your wrist against the door frame. Hold for five seconds, then do 10 repetitions on one side and 10 repetitions on the other side with the other arm. Try to do two more sets, for a total of 30 repetitions with each arm, if you can.
Resistance band stretch
Hold a yellow or red resistance band in your hands with your fingers curled around it and facing inward. Maintain the same elbow posture at your sides, extend the band as far as you can go comfortably, and hold for 10 seconds.
Take a seat in an upright position, with your elbows bent and your hands resting on a flattened cloth on the table in front of you. Slide both hands as far as you can comfortably reach, straighten your arms, and let your head slowly drop forward. Hold for five seconds.
Neck release exercise
Tilt the chin toward the chest, leaning the head toward the left, and lifting the chin toward the ceiling.
Arm across the chest exercises
Position the right hand in front of the body, reach the left hand behind the elbow, draw the right arm left and across the chest, and drop the arm till the pain subsides.
To strengthen the damaged arm, draw circles in the air while leaning over a table or chair and repeat this exercise five to ten times a day.
Dr. Aashish Arbat – The Best Orthopedic Doctor in Pune
Dr. Aashish Arbat, a Knee Replacement Surgeon in Pune, has successfully treated more than 5,000 patients using conventional or advanced technology. He is also the first 3D AI-based robotic joint replacement surgeon in Western India. He also developed a patient information system for the Scottish Government.
If you suffer from shoulder pain or seeking exercises for shoulder problems, consult with Dr. Aashish Arbat. He will test your range of motion and strength using a goniometer and provide stretches and exercises to reduce inflammation and pain.
Shoulder pain, whether from an injury, overuse, or a condition like arthritis, can be difficult to live with. However, with the right exercises, you can alleviate your pain, build muscle, and increase your range of motion.