STRETCHING EXERCISES FOR SHOULDER PAIN

 Pain in your shoulder is often a symptom of shoulder impingement. The pain is caused by compression of the structures within the shoulder as you raise your arm. As a result, the structures (bursa, rotator cuff tendons, and ligaments) become irritated and painful. This can lead to bursitis, tendonitis and other rotator cuff problems.

What can I do to ease my symptoms?
  • Apply cold packs to your shoulder for 10 to 15 minutes 30 times each day to reduce pain.
  • If sleeping on your side is painful, sleep on your back with a pillow under your arm or sleep on your unaffected side.
  • Take your medications as prescribed by your doctor.
  • Position your arm with the thumb pointed up when reaching for things.
  • Put your coat and shirt on your affected arm first.
  • Avoid activities that increase pain in your shoulder.
  • Sit and stand with good posture.
  • Participate in cardiovascular exercise such as walking for 30 minutes daily.
  • Follow the exercises. Stay consistent with your exercise program. Impingement tends to return if you don’t continue your exercises.

  What can I do to prevent symptoms?
  • Avoid sitting or standing with slumped (rounded) shoulders. This puts more compression on the tendons and bursa.
  • Take regular breaks from repetitive activities.
  • Lift and carry items close to your body.
  • Avoid carrying a heavy purse or backpack on your affected shoulder.

 Pendulum Exercises: 

 This technique is most useful post-operatively or if you have a painful problem. 
  NB Take the advice of your physical therapist if you have had a shoulder operation, as the exact types of exercise can be crucial to the success of your operation. 



Main muscles worked: Deltoids, supraspinatus, infraspinatus, subscapularisEquipment needed: None.

Step-by-step directions
  • Lean forward and place one hand on a counter or table for support. 
  •  Let your other arm hang freely at your side.
  • Gently swing your arm forward and back. 
  • Repeat the exercise
  • moving your arm side-to-side, and repeat again in a circular motion.
  • Repeat the entire sequence with the other arm.

Repetitions -  2 sets of 10Days per week  - 5 to 6

Tip : Do not round your back or lock your knees.


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