Are you experiencing consistent shoulder pain? If so, you’re not alone. Millions of Americans suffer from shoulder pain each year. When it comes to relieving that pain, you don’t necessarily need the use of medications or topical creams – alternatives like physical therapy are a great way to strengthen your shoulder and reduce discomfort or get rid of it altogether.
Before learning how to reduce your shoulder pain, it’s important to understand where it comes from. Let’s talk about the low-impact exercises that can help strengthen your shoulder and where you can go for comprehensive shoulder care in Baltimore.
Why Does My Shoulder Hurt
The source of your shoulder pain is going to be unique to you. There are a few common conditions that cause pain and discomfort in the shoulder. These conditions include:
Shoulder pain can also be caused by a traumatic injury or sports incident.
Top Exercises to Relieve Shoulder Pain
Once you have an idea of what is causing your shoulder pain, there are many different exercises you can do to strengthen your shoulder and alleviate that pain. Low-impact exercises help strengthen the muscles and tendons around the shoulder over a period of time, so results may not be noticeable right away. We always encourage you to stay consistent and stay patient.
The following are thetop three low-impact exercises.
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Arm-Across-Chest Stretch
This stretch is a great warm-up to strengthen and loosen up the muscles and tendons in your shoulders. To complete the stretch:
- Let your arms hand at your sides.
- Use your left arm to grab your right elbow and lift your right arm across the chest and over to the left arm. If you feel any discomfort, try lowering your shoulders throughout this stretch.
- Hold this position for 30 – 60 seconds.
- Release your arms and switch sides.
- Repeat 3 – 5 times per side for desired results.
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Neck Stretch
The neck plays more of a role in your shoulder pain than you think. It’s important to stretch the neck along with the shoulders to enhance your results further. To complete this stretch:
- Stand up straight and look straight ahead with your feet positioned under your hips. Allow your arms to hang at your sides.
- Gently and slowly tilt your head to the right-hand side, trying to touch your ear to your shoulder.
- Place your hand on the top of your head and gently guide your head to the right-hand side to feel the full effect of the stretch.
- Hold this position for at least 10 seconds.
- Release your head to its upright position and repeat on the left-hand side.
- Repeat 3 – 5 times per side for desired results.
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Shoulder Rolls
Shoulder rolls are commonly used as a warm-up for more intense exercise, but they can also be an exercise on their own. To complete shoulder rolls:
- Stand up straight with your head facing forward and your feet under your hips. Let your arms fall to your sides.
- Take a deep breath and slowly shrug your shoulders up and back to create a rotating motion. You should feel your shoulder blades touch together in the furthest back position.
- Exhale while you slowly lower your shoulders to their original position.
- Reverse the motion, slowly shrugging your shoulders backward, so your shoulder blades touch and your ending position has your shoulders near your ears and lowered once again.
- Repeat this motion 10 times for desired results.
Shoulder Doctor in Baltimore
Reducing your shoulder pain can be done conveniently in the comfort of your own home with just a few low-impact exercises. For more physical therapy exercises, consider visiting the medical professionals at Greater Chesapeake Hand to Shoulder. Our team of expert providers will be happy to sit down with you, provide you with an accurate diagnosis for your condition, and determine a personalized treatment plan to help you live your life unrestricted once again.
To learn more about the services offered by our practice, call us today at (410) 296-6232 or request an appointment online. We look forward to meeting you!
