Shoulders are responsible for a wide range of motion. Any problem in the shoulder can cause trouble in moving it freely and produce immense pain. A variety of factors and conditions can result in shoulder pain. Rotator cuff tendinitis is a common cause of shoulder pain. It is characterised by swollen tendons. Impingement syndrome is also a common cause of shoulder pain. Some other causes of shoulder pain include:

 

  • Arthritis
  • Torn cartilage
  • Torn rotator cuff
  • Swollen bursa sacs or tendons
  • Bone spurs
  • Pinched nerve in the neck or the shoulder
  • Broken shoulder or arm bone
  • Frozen shoulder
  • Dislocated shoulder
  • Injury due to overuse
  • Spinal cord injury
  • Heart attack

 

Physical therapy exercises are a great way to relieve shoulder pain. A full body assessment must be done by physical therapists before performing any sort of exercise. 

 

Tips of these exercises

 

Practice these physical therapy exercises three to six times a week to soothe shoulder pain. Start slowly with a ten minute routine and gradually increase the intensity of the exercise as your shoulders get stronger and flexible.  Focus on relaxing and releasing any tension from your shoulders while doing these exercises. Stretch only to a limit you are comfortable with or as directed by your physical therapist. Do not go beyond your limits and practice only to a degree you are fine with. If you feel the pain is worsening, then stop immediately and report it to your physical therapist.

 

1.Across-the-chest stretch

 

This physical therapy exercise helps in increasing the flexibility and range of motion in your shoulder joint and the neighboring muscles. Lower your arm if you feel discomfort in your shoulders while doing this exercise. To do this, perform the following steps.

  1. Firstly, move your right arm towards your chest.
  2. Second, bring it to the crease of your left elbow and use your left hand to support your arm.
  3. Thirdly, maintain this position for approximately one minute.
  4. Subsequently, repeat on the other side.
  5. Finally, repeat on each side for five to ten times or as told by your physical therapist.

 

2.Neck release

 

This exercise will help in gently losing tension in your neck and shoulders. Proceed with the following to do this exercise.

  1. First of all, lower your chin towards your chest.
  2. Secondly, tilt your head to the left to stretch your right shoulder.
  3. Next, hold this position for about one minute.
  4. Repeat this exercise on the opposite side.
  5. Do on each side, three to five times.

If you want to deepen this stretch then do the following.

  1. First and foremost, place one hand on your shoulder and one hand on top of your ear to slowly guide the movement.
  2. Now lower your chin towards your chest to feel a stretch along the back of your neck.
  3. Gently tilt your head towards the left side to feel a stretch on your right shoulder.
  4. Maintain this position for about a minute.
  5. Repeat this procedure on the opposite side.
  6. Repeat it on each side for three to five minutes.

Do not do deep stretches if your physical therapist does not allow it.

 

3.Chest expansion

 

This physical therapy exercise enhances flexibility and range of motion to your shoulders. For this exercise:

  1. Stand straight.
  2. Hold an exercise band, strap or towel behind your back with both hands.
  3. Make your chests broad as you bring your shoulder blades towards each other.
  4. Raise your chin and look up towards the ceiling.
  5. Hold this position for about thirty seconds.
  6. Repeat for about three to five times.

For deepening this stretch, place your hands closer together along the towel or band.

4.Eagle arms spinal roll

 

This physical therapy exercise will help you stretch your shoulder muscles. If you feel discomfort with the arm position then try holding the opposite shoulders. To perform this:

  1. Be seated
  2. Extend your arms out to the sides
  3. Cross your elbows in front of your body with your right arm on top of your left.
  4. Then, bend your elbows such that the back of your forearms and hands are placed together.
  5. Bring your right arm around to place your palms together.
  6. Maintain this position for fifteen seconds.
  7. Upon exhaling, roll your spine as you draw your elbows towards your chest.
  8. Upon inhaling, open your chest and lift your arm.
  9. Carry on with this movement for one minute.
  10. Repeat this exercise on opposite sides.

 

5.Seated twist

 

This exercise will help you stretch your shoulder and neck muscles. Make sure your hips are facing forward while doing this exercise. To do this physical therapy exercise:

  1. Be seated on a chair with your ankles directly beneath your knees.
  2. Twist your upper body to the right and bring the back of your left hand towards your thigh.
  3. Put your right hand down whenever it feels comfortable.
  4. Maintain this position for thirty seconds.
  5. Repeat on the other side.
  6. Repeat for five to three times on each side.

Do contact your physical therapist for proper guidance.