Quality home stretching and exercise can often be beneficial for various injuries or forms of pain, and shoulder pain is no exception here. Whether to help during surgical recovery, injury treatment or just for general aches and pains, the right kinds of home exercises can be a major benefit for various kinds of shoulder pain.
At The Orthopaedic Center, we’re happy to offer the very best shoulder and elbow treatments in Tulsa, whether you require surgery or any other kind of approach. Here are some precautions that should always be taken with home should exercises, but also some top examples of good approaches to help manage or contain shoulder pain.
Precautions For Any At-Home Shoulder Exercises
It should be noted that any kind of exercise done improperly can increase the risk of injury, and this is especially true for shoulder pain issues. Therefore, always be sure to:
– Consult your doctor or physical therapist first before attempting any exercises
– Exercise at a level that is comfortable for you
– Refrain from pushing yourself too hard and exceeding your limits
– Monitor the amount of pain you shoulder if it begins to increase during your exercises
In addition, concepts like proper warm-up and cool-down are essential for any kind of exercise, and this is especially important for should pain management.
With these precautions laid out, let’s look at some various examples of good stretches and exercises for the shoulder.
Arm Circles
For many people, arm circles can be a simple and effective way to help with shoulder pain. This exercise is done by standing with your feet shoulder-width apart, and then simply rotating your arms in circular motions for 30 seconds or so. This helps to release tension, improve blood flow and reduce pain.
In most cases, you’ll reverse your direction halfway through, and in some cases you can also do this seated or while standing against a wall for added support.
Wall Push-Ups
Wall push-ups are another good option for shoulder pain relief. To perform them, stand facing a wall with your arms outstretched and press into the wall with your palms. Maintain the pressure and push away from the wall, and then hold this position for 6-10 seconds before releasing.
Repeat this process 10 times, and make sure to take adequate breaks between each repetition if needed. This exercise is great for strengthening the shoulder muscles and helping to reduce pain.
Arm Across Chest Stretch
Moving into the stretching realm, the arm across chest stretch is ideal for restoring range of motion and reducing shoulder pain. To do this exercise, stand with your feet shoulder-width apart before bringing one arm across your chest. Place your opposite hand on top and gently press until you feel a stretch in the area.
Hold for 10 seconds before switching arms, and repeat 3 times.
Neck Stretching
It’s also important to remember related bodily systems when it comes to shoulder pain, and the neck is often a major contributor. Therefore, stretching exercises for the neck can be helpful in reducing shoulder pain.
To do this exercise, start by sitting or standing straight and then tilt your head towards one side until you feel a slight stretch in the neck muscles. Hold for 10 seconds before switching sides, and repeat 3 times.
Certain Yoga Poses
Depending on the nature of your shoulder pain, some specific yoga poses can also be beneficial. For example, the Downward Dog and Child’s Pose are both great for reducing tension in the shoulders, while the Cobra Pose helps strengthen the shoulder muscles.
If you’re unsure about any poses, talk to a yoga instructor before attempting them at home.
Triceps Stretches
Another excellent exercise for shoulder pain is the triceps stretch. This can be done by standing straight and then raising one arm above your head. Bend this arm at the elbow and use your opposite hand to hold it in place, pulling gently until you feel a stretch in your triceps.
Hold for 10 seconds before switching arms, and repeat 3 times.
Planking And Reverse Planking
If you’re looking for an exercise to help strengthen the shoulder muscles, planking and reverse planking can both provide great results. For a plank, start by lying face down with your arms outstretched. Then push up onto your toes and forearms while keeping your body straight.
Hold this position for 10-30 seconds before slowly lowering yourself back down. For reverse planking, simply start by sitting with your arms outstretched and then press up onto your hands while keeping your legs together. Hold for 10 seconds before releasing.
These are just a few examples of some exercises and stretches which can be used to help reduce shoulder pain. As always, make sure to consult with a doctor before attempting any of these exercises and listen to your body – if something hurts, stop! With consistent care and the right kind of exercise, you should be able to reduce your shoulder pain in no time. Good luck!
At The Orthopaedic Center, our physicians are experts in helping Tulsa patients manage shoulder pain. If you’re looking for more information or advice, don’t hesitate to contact us today! We look forward to hearing from you.
