The shoulder joint is very mobile, allowing for a wide range of motion. This mobility, while beneficial for many daily activities, can also make the shoulder susceptible to injury and pain. Shoulder pain may stem from various sources, affecting tendons, ligaments, or the joint itself.
What Causes Shoulder Pain?
Shoulder pain is any discomfort felt in or around the shoulder joint. The sensation can range from a dull ache to a sharp, intense pain. Overuse or repetitive motion, such as from sports, work-related tasks, or hobbies, may lead to inflammation. Conditions like tendinitis are frequent culprits. Another prevalent cause is a rotator cuff injury. Instability can also lead to chronic pain. Arthritis is another condition that may cause progressive pain and stiffness in the shoulder joint as cartilage wears down.
What Exercises Can Alleviate Pain?
Specific exercises can help improve the flexibility and strength of the muscles surrounding the shoulder joint. This can support recovery and reduce the likelihood of future injury. The following exercises are often suggested to help manage mild shoulder discomfort. They should be performed gently and stopped immediately if they cause sharp or increasing pain.
Pendulum Stretch
This is a gentle exercise to warm up the shoulder joint. Stand and lean over slightly, resting one hand on a table or chair for support. Let the other arm hang straight down. Gently swing the arm around in small circles. Perform for each arm a few times throughout the day.
Cross-Body Arm Stretch
This stretch targets the muscles in the back of the shoulder. Stand or sit upright. Bring one arm across your chest, holding it with the opposite hand at the elbow. Gently pull the arm toward your body until you feel a stretch in the shoulder. Hold this position for 1 minute. Release and repeat with the other arm.
Doorway Stretch
This exercise helps to stretch the chest and front of the shoulders. Stand in an open doorway. Bend your elbows to 90 degrees and place each forearm on the doorframe. Step forward with one foot until you feel a gentle stretch across your chest and the front of your shoulders. Hold for 30 seconds.
How Is Pain Treated?
The treatment for shoulder pain depends on the underlying cause and its severity. A common initial approach involves modifying activities to avoid motions that aggravate the pain. Applying ice packs to the affected area several times a day can help reduce inflammation and numb the area.
Nonsteroidal anti-inflammatory drugs (NSAIDs) may be used to manage pain and swelling. Physical therapy is a cornerstone of treatment for many shoulder conditions. A physical therapist can design a specific program of exercises to restore range of motion, strengthen the shoulder muscles, and improve joint function. For severe injuries, surgical intervention might be a recommended course of action.
Consult a Medical Professional
Managing shoulder pain effectively begins with a proper diagnosis. While home exercises and self-care can be beneficial for minor discomfort, persistent or severe pain requires professional medical evaluation. A doctor can accurately identify the cause of your shoulder pain and create a tailored treatment plan.
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