Shoulder pain, a common issue that can arise from various causes such as injury, overuse, or degenerative conditions, often leads to a decrease in mobility and quality of life. While rest is sometimes necessary, especially immediately after an injury, controlled movement and exercise are generally beneficial for most types of shoulder pain.
Here’s why movement is good for shoulder pain and how to approach it effectively…
Benefits of Movement for Shoulder Pain
- Increases Blood Flow – Gentle exercises increase blood flow to the shoulder, which can help reduce inflammation and promote healing.
- Prevents Stiffness – Keeping the shoulder joint mobile helps prevent stiffness, a common complication of shoulder injuries, or conditions like frozen shoulder (adhesive capsulitis).
- Strengthens Surrounding Muscles – Targeted exercises can strengthen the muscles around the shoulder, providing better support and stability to the joint, which may alleviate pain and prevent future injuries.
- Improves Range of Motion – Controlled movement helps maintain and gradually improve the range of motion in the shoulder, essential for performing daily activities without discomfort.
- Enhances Proprioception – Movement and exercise improve proprioception, which is the body’s ability to perceive its position in space, contributing to better shoulder joint stability and function.
Guidelines for Movement with Shoulder Pain
- Start with a Professional Assessment – Before starting any exercise regimen, it’s crucial to have your shoulder pain assessed by a healthcare professional, such as a physical therapist. They can identify the cause of your pain and recommend appropriate exercises.
- Incorporate Gentle Stretching – Begin with gentle stretching exercises to improve flexibility and range of motion. Avoid pushing into painful ranges, as this could exacerbate the condition.
- Progress to Strengthening Exercises – Once you can perform stretching exercises without increased pain, you can gradually incorporate strengthening exercises focusing on the rotator cuff and scapular stabilizer muscles.
- Use Pain as a Guide – While some discomfort during exercises can be expected, sharp or increasing pain is a sign to stop and re-evaluate your approach. Always stay within a pain-free or tolerable pain range.
- Consistency is Key – Regular, consistent exercises performed as part of a daily routine offer the best chance for improvement. Allow for adequate rest between exercise sessions to prevent overuse.
Types of Beneficial Exercises
- Pendulum Swings – Lean forward, letting your affected arm hang down, and gently swing it in small circles or back and forth.
- Wall Slides – Stand facing a wall and slowly slide your hands up as high as comfortable, then back down.
- Scapular Squeezes – Sit or stand with your arms at your sides, and squeeze your shoulder blades together, holding for a few seconds.
Controlled movement and specific exercises can be highly beneficial for managing shoulder pain, improving mobility, and enhancing the overall function of the shoulder joint. Starting with a professional assessment and gradually incorporating approved stretching and strengthening exercises into your routine can help you navigate shoulder pain more effectively. Individualized advice from healthcare professionals is crucial to ensure the exercises are suitable for your specific condition.
