How to Ease Shoulder Pain

Pain … ouch! Every decade seems to assure most of us that there’ll be more pain in some part of the body that we never felt before. One of the typical places is the shoulder where many muscles, tendons, and ligaments stabilize the joint. Years of activity as simple as reaching up for something or playing a musical instrument can lead to wear and tear on the joint and make the shoulder prone to injury. Falls or other accidents can also lead to injury.

You can keep your joints supple and strong by doing some exercises like the illustrations. However, if

you are already feeling pain, you want to nurse that area and make sure you do not cause further injury and pain. Once the inflammation is down by using ice packs and perhaps over-the-counter medication, you can start exercising.

One exercise shown to the right is a deltoids stretch. You bring your arm across your body and press gently with the opposite arm either above or below the elbow. Hold for 30 seconds. For more information, check http:exrx.net.

http://familydoctor.org also offers some exercises below you can do. Having been through physical therapy myself, I know these were exercises that were recommended to me.

Exercise 1: Range of motion. Stand up and lean over so you’re facing the floor. Let your sore arm dangle straight down. Draw circles in the air with your sore arm. Start with small circles, and then draw bigger ones. Repeat these exercises 5 to 10 times during the day. If you have pain, stop. You can try again later.

Exercise 2: Rotator cuff strengthening. Use a piece of rubber tubing for these exercises. Stand next to a closed door with a doorknob. Loop the tubing around the knob. With your hand that is closest to the door, bend your arm at a 90° angle and grab the loop of the tubing. Pull the band across your tummy. At first, do 1 set of 10 exercises. Try to increase the number of sets as your shoulder pain lessens. These exercises should be done every day.

Exercise 3: Upper extremity strengthening. As your pain goes away, try adding a general upper body weight-lifting program using weight machines or free weights. Lie on your right side with your left arm at your side. With a weight in your left hand and your forearm across your tummy, raise your forearm. Keep your elbow near your side.

Topical pain relievers like creams and patches might also give some relief. They are widely used in other countries, but are less popular here. Topical analgesics might cause skin reactions, but pills affect the gut and blood.The one I use before I sleep is called Sunjing. For more information, click here.

Hopefully, this discussion of exercises and pain relievers will give you some relief if you are suffering from shoulder pain.





Tagged with: Circles In The Air • Deltoids • Doorknob • Elbow • Excercises • Exercise 1 • Exercise 2 • Exercises • Glucosamine • Glucosamine Chondroitin • Inflammation • Information Check • Joints • MSM • Muscles Tendons • Musical Instrument • Naturflex • Physical Therapy • Range Of Motion • rotator cuff syndrome • Rubber Tubing • Shoulder Injury • Shoulder Muscles • Shoulder Pain • shoulder pain exercises • Small Circles • Sore Arm • Sunjing • Tendons And Ligaments • Tum • Typical Places • Vitamark International • Wear And Tear

Filed under: Pain • Senior Health

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