Top 10 Physical Therapy Exercises for Shoulder Pain Relief
Many things can cause this pain. Perhaps you overused a muscle at work. Or your shoulder is just stiff from sitting at a desk all day. Sometimes it's arthritis making simple movements painful.
Many of us will reach for a pain pill to make it go away quickly. The thing is, they mask the problem. Physical therapy gets to the root of the issue.
Let's look at exercises that help your shoulders heal and get stronger.
How Physical Therapy Can Help With Shoulder Pain
Physical therapy makes a real difference for shoulder pain. It works well for small strains and bigger problems like torn rotator cuffs.
Your therapist starts by checking your shoulder to see what's wrong. They create a plan just for you because everyone's shoulder pain differs. You'll learn exercises that make your shoulder stronger and more flexible.
These movements help many people avoid surgery. Your therapist also shows you better ways to reach and lift during your daily routine. This helps stop the pain from coming back in the future.
Causes of Shoulder Pain
Understanding what causes your shoulder pain helps find the right treatment. Let's look at the most common reasons why shoulders hurt and how physical therapy helps each type.
Shoulder Bursitis
Small fluid-filled sacs in your shoulder get swollen and painful. This often happens when you do the same shoulder movements over and over. Physical therapy for shoulder pain helps reduce this swelling through gentle exercises.
Frozen Shoulder
Your shoulder joint gets stiff and painful. The tissue around your joint becomes tight and thick making movement hard. Physical therapy exercises for shoulder pain work to loosen up these tight areas slowly.
Biceps Tendon Problems
The tendon connecting your biceps muscle gets irritated and swollen. You might hear popping sounds when moving your arm. This makes lifting things or reaching up painful. Specific exercises help strengthen this area properly.
Rotator Cuff Issues
These important shoulder muscles and tendons get irritated from overuse. Maybe you lift things overhead at work or exercise too hard. Sometimes it runs in families. Your physical therapist designs movements that help these muscles heal.
10 Physical Therapy Exercises for Shoulder Pain
Physical therapy exercises for shoulder pain help bring back your movement and strength. Let's look at ten proven exercises that therapists often recommend. Remember to start gently and follow your therapist's advice.
Across-Chest Stretch
Bring your right arm across your chest. Use your left hand to hold your right elbow gently. Hold for 15-30 seconds and feel the stretch in your shoulder. Switch sides when done.
Neck Release
Tilt your head toward one shoulder until you feel a gentle stretch. This helps loosen tight muscles that connect your neck and shoulders. Hold each side for 15 seconds.
Chest Expansion
Stand straight and put your hands behind your back. Lock your fingers and lift your arms slightly. Your chest opens up and shoulder blades come together. Hold this for 15-30 seconds.
Shoulder Circles
Make gentle circles with your shoulders while standing or sitting. Roll forward for 10 seconds then backward for 10 seconds. This simple move helps your joints move better.
Doorway Stretch
Stand in a doorway with your arms on the frame. Lean forward slightly to stretch your chest and shoulders. Hold for 15-30 seconds on each side.
Child's Pose
Start on your hands and knees. Sit back on your heels and reach your arms forward. This gentle stretch helps your whole upper body relax for 30-60 seconds.
Thread the Needle
Begin on hands and knees. Slide one arm under the other toward the opposite side. Rest your shoulder on the floor for 15-30 seconds on each side.
Eagle Arms
Cross one arm over the other and try to bring your palms together. Round your back as you breathe out. Hold for 10-15 seconds per side.
Seated Twist
Sit comfortably and twist your upper body to one side. Put your opposite hand on your knee. Hold for 15-30 seconds each side.
Downward Dog
Start on hands and knees. Lift your hips to form a V-shape. This helps stretch both shoulders and your back. Hold for 15-30 seconds.
Other Treatments and Remedies
When you're dealing with shoulder pain, you need more than just exercise. Here's what helps alongside your physical therapy.
Ice or Heat: Start with ice right after you feel pain. It brings down swelling fast. Switch to heat later - it helps your muscles relax and brings more blood flow to your shoulder.
Pain Relief Meds: Regular pain relievers like ibuprofen work well for most people. They fight both pain and swelling at the same time.
Smart Activity Choices: Don't stop moving completely. Just avoid things that make your shoulder hurt worse. No heavy lifting until you feel stronger.
Daily Care: Make shoulder stretches part of your daily routine. This keeps your shoulders flexible and strong.
Final Thoughts
Shoulder exercises make a real difference - we see it every day in physical therapy. The key is making them part of your routine, just like brushing your teeth.
Take a few minutes each day for these movements. Most people notice their shoulders feeling better after a few weeks of physical therapy for shoulder pain. Even starting with every other day helps.
Having trouble with the exercises? Our team's here to guide you through physical therapy exercises for shoulder pain that match your needs. Your shoulder health matters to us.
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