Tips for Shoulder Pain Relief

November 4, 2016 9:00 am

Shoulder pain relief

Your shoulders are an important part of your body. From helping you write and type to grabbing items at the grocery store or picking up your child, your shoulders do a lot. Shoulder pain is commonly caused by tendinitis in the rotator cuff, torn cartilage, arthritis, pinched nerves, a caught rotator cuff or other symptoms.

Tips and Tricks

To help alleviate your shoulder pain, we’ve rounded up a few tips and tricks that patients can do at home.

First things first: It’s important to actively rest your shoulder. Regular shoulder movement is necessary, but you should avoid excessive activities that would strain the affected area including golfing or lifting heavy objects.

Next, there are simple exercises that can be done throughout your day to help bring movement to the shoulder, reduce stiffness and manage future flare-ups.

Door Lean

While standing in a doorway, extend your arms slightly above your head and touch the doorframe. Slowly lean forward at an angle for 15 to 30 seconds. While doing this you should feel a stretch in your shoulders. Repeat this exercise three times.

Door Press

While standing in a doorway, bend your elbow at a 90 degree angle and press the top side of your hand against the door frame, holding for five seconds. Repeat this exercise 10 times, with three sets each. Repeat the whole exercise again using the opposite arm.

Pendulum Exercise

Bracing yourself with your good arm on a chair, take your injured arm and let it hang downwards. Swing your arm gently forward and backward in a circular motion. Repeat this exercise five times.

Shoulder Stretch

While standing, raise your shoulders and hold for five seconds. Release. While still standing, squeeze your shoulder blades backward and together. Hold this position for five seconds. Release. Still standing, pull your shoulder blades downward and hold for five seconds. Repeat all three exercises 10 times.

Shoulder pain doesn’t have to dictate your life. Using the tips and tricks listed above can get you on the road to alleviated shoulder pain. If your pain persists, give our doctors a call today to learn more about Oklahoma Pain Management.