Common Symptoms and Causes
Has your shoulder been nagging at you and stopping you from performing daily activities? Does it hurt lifting bags or even washing your back? Shoulder pain can come in many different shapes, but one of the most common causes is due to overuse, repetitive improper movements, or from a minor injury to the rotator cuff muscles. The rotator cuff muscles are responsible for stabilizing your shoulder joint in place and allowing you to move your arm and shoulder freely. Some symptoms of shoulder pain include, but are not limited to, pain with activity and at rest, pain radiating from front to back, or difficulty lifting and reaching overhead.
Stretches for Shoulder Pain
Here we have listed some of our introductory shoulder rehabilitation exercises:
1. Sleeper stretch – this is very important in mobilizing the posterior shoulder capsule, reducing tightness and pain, which will result in freeing up shoulder mobility. However, it is vital that the exercise is done properly because it can cause more pain if performed incorrectly.
2. Doorway stretch – this is to help decrease tightness in the chest and rotator cuff muscles. This will also improve posture by reducing rounded shoulders.
3. Standing Rows & Standing OHP in ER – these exercises are helpful in improving the strength of the rotator cuff muscles. In the 1st exercise, it’s important to squeeze the shoulder blades back and hold for ~3 secs. In the 2nd exercise, maintain shoulder position in external rotation while pressing overhead. Move slowly to ensure proper form and activation of the rotator cuff and shoulder muscles.
Perform these 2x/day, 10-15 reps.
At No Limit PT, we have an arsenal of exercises to help give you back your shoulder’s full range of motion and strength back. Every program is tailored to your physical abilities and goals.
Please contact us at 858-769-9906 to help get physical therapy for your shoulder pain!