The cause of the shoulder pain is an injury or disease of the shoulder joint. The injury affects the ligaments, bursae, or tendons circling the shoulder joint. Trauma to the shoulder can also affect the ligaments, cartilage, menisci, and bones of the shoulder joint. The shoulder joint is designed in a way that sacrifices movement.
But treating shoulder pain is not that difficult. All you need to do is exercise!
Let’s go through a few shoulder pain relief & shoulder blade pain exercises that can heal your shoulder pain.
Neck Release Exercise: Sit straight, then slowly bring your chin to your chest till you feel the stretch in your neck. Tilt your head to the left side or right side to stretch your right shoulder or left shoulder. Hold each of the sides to one minute in each direction, Take deep breaths as you focus on relaxing. Neck release exercise for neck and shoulder pain can be effective in some cases.
Seated Twist Exercise: Sit straight in a chair with your knees together. Turn your torso to the right, putting your left hand on the outer side of your right thigh. Rest your shoulders and look to your right, gently pushing on your right thigh. Take deep breaths for 10 to 15 seconds and release. It is in one of the shoulder pain exercises that will help you with the pain.
Chest Expansion Exercise: Put an exercise band & rope, and tie around your behind your back and grip it with both hands. While holding the band or rope, pull your shoulder blades toward each other and gently lift your chin to the ceiling. Take deep breathes for 10 to 15 seconds and release.
The 90, 90 Shoulder Stretch: Be in a doorway, taking your arms up, so the elbow is at a 90-degree angle, and the arm forms a 90-degree angle to your body at the shoulder level. Put each hand on one of the sides of the door structure, putting one foot forward as you stand straight, aligning your neck with your spine. Bend forward as you brace yourself against the door frame. Keep the stretch for 20-30 seconds.
Shoulder exercise is great for warming up your shoulder joints and improving flexibility. Stand and take your left hand at the back of a chair. Let your right-hand dangle down and start circling your right hand five times in each direction. Repeat on the opposite side as well. It is one of the easiest shoulder pain exercises you can do.
Across the chest stretch exercise helps increase flexibility and range of motion in your shoulder joint and the surrounding muscles. When doing the exercise, lower your arm if you feel any pain in your shoulder. Bring the right arm over your chest. Put it in the crease of your left elbow or use the left hand to support your arm. Hold this position for one minute. Repeat on the opposite side as well.
When you are unable to move your shoulder due to unbearable pain, it is time to consult a physiotherapist. You must see the doctor immediately if you find both of your shoulders in pain, and upon that, you come down with a fever. Do not do perform the above exercises in the wrong way; take the help of a physiotherapist. Physiotherapy exercise for shoulder pain and arm pain has helped with managing the shoulder pain to a greater extent.
Even though shoulder pain is common, it can be prevented and treated, follow the shoulder pain exercises, and do what is recommended by the physiotherapist to get the best results. You can try some home remedies to manage shoulder pain on your own. Continuing the shoulder pain exercises and treatments even after you recover from the shoulder pain will help prevent the pain from coming back.
Before you start with any of the above exercises, talk to your doctor. It is important to have is opinion so that you don’t worsen your condition even more, especially if you have medical conditions that could be affected due to shoulder pain physiotherapy exercises or shoulder joint pain exercise.