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How can physical therapy exercises for shoulder pain help?
Shoulder pain is a common orthopedic complaint that affects millions of people each year. The shoulder, a ball-and-socket joint, has the most extensive range of motion in the body, allowing us to perform daily activities like lifting, throwing, reaching, and rotating our arms. However, this versatility also makes the shoulder more vulnerable to injury. The joint is composed of several critical components, including the scapula (shoulder blade), clavicle (collarbone), humerus (upper arm), and a group of muscles and tendons collectively known as the rotator cuff. These structures must all work together in harmony to maintain stability, strength, and movement. Even small disruptions to this balance can lead to inflammation, instability, or impingement. The joint’s compact structure leaves little room for swelling or irritation, so even minor issues can result in significant discomfort, especially during repetitive activities or overhead movements. Additionally, poor posture, prolonged computer use, and sports activities can contribute to cumulative shoulder stress, gradually developing into chronic pain over time.
Research shows that 18% to 25% of adults suffer from shoulder pain at any given time. If you’re one of them, it can interfere with daily activities such as brushing your teeth, reaching overhead, tying your shoes, or even sleeping comfortably.
Common Causes of Shoulder Pain
Many people seek relief from shoulder pain caused by the following conditions:
- Bursitis: Inflammation of fluid-filled sacs (bursae) that help reduce friction in the shoulder.
- Tendinitis: Inflammation of tendons, particularly the rotator cuff tendons, due to overuse or degeneration.
- Tendon tears: Partial or complete tears in the shoulder tendons, often from injury or wear and tear.
- Impingement syndrome: Occurs when the shoulder blade puts pressure on the soft tissues underneath during arm movement.
- Dislocation: The upper arm bone pops out of the socket, either fully or partially.
- Arthritis: Most commonly osteoarthritis, which wears down the cartilage in the joint.
- Fractures: Breaks in the bones of the shoulder, frequently caused by falls or trauma.
5 Shoulder Pain Relief Exercises
If your shoulder pain doesn’t require surgical treatment, a physical therapist can guide you through a safe and effective rehabilitation plan. Here are five physical therapy exercises for rotator cuff pain and other shoulder discomfort that may be included:
- Lawn mower pull: Stand on a resistance band with the foot opposite your painful shoulder. Hold the band in the affected arm and keep the other hand on your hip. Bend slightly, then pull as if starting a lawn mower. Focus on squeezing your shoulder blades. Do 3 sets of 10 reps.
- Posterior shoulder stretches: Use your uninjured hand to pull the elbow of your painful arm across your chest. Hold for 15 to 30 seconds. Repeat a few times to improve range of motion and reduce stiffness.
- Crossover arm stretch: Stretch the injured arm across the chest. Use the opposite hand to gently pull it further to enhance the stretch. Perform on both arms to improve flexibility.
- Reverse fly: With light dumbbells in both hands, hinge forward at the hips with knees slightly bent. Raise both arms to the sides, squeezing the shoulder blades at the top. Lower and repeat. Aim for 3 sets of 10.
- Up-the-back stretch: Reach your painful arm behind your back with your palm facing outward. Use the opposite hand to gently guide the arm upward by holding the wrist. Hold the stretch for 20 to 30 seconds.
For additional insight into shoulder impingement and treatment options, check out our overview on shoulder and elbow pain.
How Lattimore PT for Shoulder Pain Can Help You Recover
At Lattimore Physical Therapy, we specialize in treating orthopedic issues like shoulder pain with evidence-based methods. Our team of experienced physical therapists will perform a full evaluation of your range of motion, strength, and posture to create a personalized recovery plan with step-by-step shoulder rehab exercises. By combining manual therapy, progressive strengthening, mobility drills, and ergonomic education, we aim to reduce your pain and help restore full shoulder function.
Schedule an appointment at one of our local clinics today to start your journey toward shoulder pain relief.
