Therapeutic exercises can help alleviate shoulder pain and improve shoulder mobility and strength. Here are some exercises commonly recommended for shoulder pain:
Pendulum exercise: Stand and lean forward, supporting your non-painful arm on a table or chair for stability. Allow your painful arm to hang straight down. Gently swing your arm back and forth, and in circles, using the momentum of your body to move the arm. This exercise helps improve shoulder mobility and relieve stiffness.
Shoulder circles: Stand or sit with your arms relaxed at your sides. Slowly rotate your shoulders in a circular motion, first forward and then backward. Perform 10-15 circles in each direction. This exercise helps improve shoulder mobility and reduces stiffness.
Shoulder flexion and extension: Stand or sit with good posture. Start with your arms down at your sides. Slowly raise your arms forward and upward until they are parallel to the ground. Hold for a few seconds, then slowly lower your arms back down. Repeat 10-15 times. Next, start with your arms forward and raise them backward until they are parallel to the ground. Hold for a few seconds, then slowly lower your arms back down. Repeat 10-15 times. These exercises help strengthen the shoulder muscles and improve range of motion.
External and internal rotation: Stand or sit with your arms by your sides and elbows bent at a 90-degree angle. Keep your elbows tucked into your sides. Slowly rotate your forearms outward, away from your body, while keeping your elbows at your sides. Hold for a few seconds, then slowly rotate your forearms back inward, bringing your hands toward your stomach. Hold for a few seconds. Repeat 10-15 times. These exercises target the rotator cuff muscles and help improve shoulder stability and range of motion.
Wall push-ups: Stand facing a wall, about arm's length away. Place your hands flat on the wall at shoulder height. Slowly lean forward and bend your elbows, allowing your body to move toward the wall. Push back to the starting position. Repeat 10-15 times. Wall push-ups help strengthen the muscles around the shoulder joint.
Scapular retraction: Stand or sit with good posture. Squeeze your shoulder blades together, as if you are trying to hold a pencil between them. Hold for a few seconds, then release. Repeat 10-15 times. This exercise helps improve scapular stability and posture, which can alleviate shoulder pain.
Remember to start with gentle movements and gradually increase the intensity and range of motion as tolerated. If you experience increased pain or discomfort during or after exercising, it's advisable to consult a healthcare professional or physical therapist for guidance. They can provide a personalized exercise program based on your specific condition and needs.
