3 Simple Exercises for Shoulder Pain

Updated: Sep 6




The shoulder is made up of multiple joints connected by muscles, tendons, and ligaments to allow a wide range of motion. Shoulder pain can be caused by many factors such as work ergonomics, posture, and age. The aetiology of shoulder pain varies from one person to the next and can include neck pathology, glenohumeral joint, acromioclavicular joint, rotator cuff, and other soft tissues surrounding the shoulder girdle. However, the most common source of shoulder pain, which accounts for over two thirds of cases is the rotator cuff (Murphy, R. J., & Carr, A. J.,2010).


Not sure where to start? Here are three simple exercises you can do at home.


1. Shoulder retractions. Sitting in a chair with good posture, lightly squeeze your shoulder blades as if you were placing them in your back pockets. Note: do not lift your shoulders towards your ears.



Parameters: 2 sets of 10, hold for 5 seconds.



2. Assisted shoulder flexion. Lay on your back, interlace your fingers together and use your good arm to lift your sore arm back as far as able. Note: it is important to keep your sore arm as relaxed as possible and let your other arm do the work.


Parameters: 2 sets of 10


3. Assisted shoulder abduction with stick. Standing with good posture, place the hand of your sore arm at the end of a cane or stick. Use your good arm to push your sore arm out to the side. Note: it is important to keep your sore arm as relaxed as possible and let your other arm do the work.


Parameters: 2 sets of 10



If you have acute or chronic shoulder pain and you are not sure where to start, call In- Home Therapeutics to book an appointment with one of our Physiotherapists. We provide physiotherapy to you in Cornwall, Brockville, Embrun, and everywhere in between. An individualized program will be created according to your needs.


By: Julia Kuipers, Resident Physiotherapist


References

Murphy, R. J., & Carr, A. J. (2010). Shoulder pain. BMJ clinical evidence, 2010.


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