5 simple exercise to relieve shoulder pain

22-05-2018

Almost everyone has experienced pain in the shoulder, which could have several types and causes. With some simple exercises, shoulder pain could be relieved easily.

How does the shoulder joint build up?

The shoulder joint (glenohumeral joint), which allows the loose, free movement of the upper limb, has the widest range of motion among the joints. It is a synovial ball and socket joint, formed by the head of the humerus and the glenoid cavity of the scapula which connecting with a thin cartilage ring. Due to the very loose joint capsule that gives a limited interface of the humerus and scapula, it is the most mobile joint of the human body.

The movement and stability of the shoulder joint are maintained by the surrounding muscles, mostly the rotator cuff. This group of four muscles and their tendons cover and stabilize the joint. Due to the overload of the muscles, the balance of the muscles disbands, which leads to shoulder pain.

Why does my shoulder hurt?

Despite that our shoulder is not loaded with our body weight, its joint and muscles are loaded constantly as we do the most of our daily activities by our hands. During these activities we usually use our hands in front of or next to our body, putting a one-sided load on the muscles of the shoulder.

The overload leads to the loss of the muscle balance which causes pain in the shoulder. Muscles get irritated, inflamed, and tightened which makes them unable to perform movements. This degenerative type shoulder pain is always caused by the overload or the one-sided load of muscle.

As a result of the pain, we held a posture which is less painful for the shoulders, usually we pull them slightly forward and downwards. If this incorrect posture is held for a long time, the muscles get tightened and an infinite loop starts: due to the pain, the shoulder is moved minimally, its range of motion decreases, which cause more pain and makes our daily activity difficult. This could lead to frozen shoulder syndrome.

Therefore, it is important to exercise the shoulder joint regularly to keep its full range of motion.

How can we relieve the pain of the shoulder?

With a few simple exercises, we can move the shoulder joint and stretch the surrounding muscles to restore the range of motion of the shoulder. With the following 5 exercises, which takes approximately 5 minutes to perform, the shoulder pain will ease.

1) We start with the easy movement of the shoulder: put your hands on your shoulders and start to move your elbow to the back, drawing circles slowly. Repeat it 5-6 times and change the direction to forward.

2) Let’s continue with the stretching of the pectoral muscle. Stand in the middle of a doorway with one foot in front of the other. Bend your elbows to a 90-degree angle and place your forearms on each side of the doorway. Shift your weight onto your front leg, leaning forward, until you feel a stretch in your chest muscles. (B) Make sure that the two shoulders are parallel and do not let the opposite shoulder to lean forward. Hold for 15 seconds. Relax and return to starting position. Then raise the upper arm above 90 degrees and place your forearm on the doorway like this (C). Shift your weight on your front leg again and hold the position for 15 seconds. Finally, take your upper arms below 90 degrees and repeat the exercise the same way (A).

3) The next is the stretching of the biceps. Begin by standing with your hands clasped behind your back. Turn your clasped palms downward, then lift your hands up until you feel a tension in your biceps. Hold the stretch for 15 seconds. Release the stretch.

4) Now comes the triceps: raise your left arm straight overhead, then bend it to your left hand is in the middle of your upper back. Your biceps and forearm should be touching. Reach over with your right hand and grasp your left elbow on the top, so your right palm faces down. Pull your left elbow gently toward your right side until you feel a stretch in your left triceps. Hold the stretch for 15 seconds and repeat on the other side.

5) Finally, we stretch the muscles of the shoulder. Reach your left arm across your body, just under your chin at about shoulder level. Place your right hand on the outside of your left elbow and pull your left arm gently toward your right shoulder. Stop when you feel a stretch in your left triceps and hold it for 15 seconds. Relax and repeat the stretch with your right arm.

By performing these simple exercises on a daily basis, we can keep the shoulder joint’s range of motion and avoid a surgery.

If complaints don’t ease with regular exercises, it is recommended to see an orthopedic specialist.