Shoulder pain can be incredibly difficult to deal with. Many people struggle with shoulder pain that ranges from being annoying to being utterly debilitating. Often people who suffer from shoulder pain have difficulty finding effective solutions. This is why we thought it would be useful to put together a brief article on three effective physical therapy exercises that may help you with your shoulder pain.
Corner Stretch
One common cause of shoulder pain is bad posture. Over time, people tend to develop a rounded posture that strains the muscles on their bodies. This is usually caused by long periods of time that people spend sitting, at work typing on a computer, or at home. And while this affects other muscles in the body, it also causes the chest and anterior shoulder muscles to tighten. One stretch that’s great for addressing this is the corner stretch.
To perform the corner stretch, you must first find a wall in the corner of a spacious room. Place your elbow to your forearm on the wall at a 90-degree angle and gently lean your torso forward until you start feeling a gentle stretch in your chest and front of your shoulders. For this to be effective, make sure that you aren’t over arching your back. Hold this position for 30 seconds and repeat 3 times, once or twice a day. Make sure you don’t have pain, if you do, you should back out of the stretch until it is pain-free..
Side-Lying Rotations
Another reason for shoulder pain is the imbalance of activity in your body. This tends to cause your shoulders to tighten and can cause discomfort.
To do this stretch, you need to lay on your side on the floor with your arm stretched in front of you at a 90-degree angle. From there slowly raise your hand up towards the ceiling all while keeping your body on the floor. Hold this position for 10 seconds and slowly lower down. You can use a pillow to support your head and neck so that you can be more comfortable when doing this. Repeat 3 times each side, 1-2 times per day.
Forearm Plank
Hypermobility (too much movement in the joints) can also be a cause of shoulder pain. To fix this, you need to work on shoulder stability. Forearm planks are great for this as they are relatively easy to do and don’t strain the other parts of your body. Forearm planks are quite simple. All you have to do is to assume a pushup position but instead of using your hands, use your forearms. It’s important to keep your shoulders aligned (in line) with your wrist. Hold this position for around 10 to 30 seconds. Repeat 2-3 times, once per day.
We hope this article is useful when it comes to helping you deal with your shoulder pain. If the pain persists, it may be best to consult with your physiotherapist.
Find a reliable orthopedic physiotherapist in Whitehorse, YT. At Whitehorse Physiotherapy, we offer physical therapy services to help you improve mobility and heal from injuries. Get in touch with us today to get started.
