Shoulder pain is extremely common in men and women of many ages. The shoulder is made up of bones, ligaments, joints, muscles, and tendons. And when any one of those key components of the shoulder is damaged, it can cause shoulder pain that is chronic and severe or mild and persistent.
Following an at-home routine that includes stretches focused on the shoulders, arms and back can help reduce symptoms of shoulder pain.
Here are a few simple stretches that can be done at home to help decrease shoulder pain:
The Crossbody stretch can be achieved by starting in the standing position. Raise the left arm and point forward in front of you. Place the right hand on the left elbow and gently pull in the direction of the chest. Hold this position for 30 seconds and then alternate to the opposite arm.
Trapezius Stretch begins in the seating position. From here, you will bring the chin to the chest for 30 seconds. And then tilt the head to the left, hold for 30 seconds. Finally, completing the stretch by bringing the head to the right shoulder for 30 seconds. Repeat as needed.
The open doorway stretch starts in the laying down position. Begin on the left side of the body with the knees bent. Take the right arm and reach back toward the floor. Hold this position for about 15 seconds and switch to the right side.
The triangle pose stretch is a common yoga pose that helps stretch the area between the shoulder blades. Begin in the standing position and place your left leg in front of you. About a shoulder-width away, slightly bend the knee and put your left elbow on your bent knee. Now reach your right arm towards the sky. Hold for 15 seconds, switch sides, and repeat.
Stretching the rotator cuffs and shoulders can be achieved by first laying on the left side of the body. Using a flat, balanced surface or bed. With the left arm, bring the elbow to a bent position about chin level. Begin gently pulling the arm down towards the bed or floor. Hold this position for about 15 seconds. And then flip to the right side of the body and repeat the process.
Common Causes of Shoulder Pain
Shoulder damage can be caused by misuse of the shoulders or arms, injury, or disease. Rotator cuff tendons often get stuck under the bones in the shoulders. This causes the tendons to become irritated and inflamed, thus creating pain. This condition is known as Bursitis.
Some of the most common shoulder injuries include:
- Ligament tears or tendonitis
- Acute injury
- Rotator cuff fracture
- Labral Tear
- Frozen shoulder
- Separated shoulder
If you or a loved one are experiencing shoulder pain and would like to learn more about the pain relief treatment options available in Tampa, Hillsborough County, Pinellas County, or any nearby area in Tampa Bay, call Pain & Wellness Institute at (813) 733-7631.