Shoulders in Motion

The shoulder joint is one of the most mobile and versatile joints in the body, allowing us to perform a wide range of movements. However, this mobility can also make the shoulder more susceptible to injury and pain, particularly as we age. Shoulder pain and dysfunction can be caused by a variety of factors, including rotator cuff injuries, frozen shoulder, bursitis, arthritis, and more.

If you’re experiencing shoulder pain or difficulty moving your shoulder, it’s important to seek medical attention to determine the underlying cause and develop an appropriate treatment plan. In some cases, conservative measures like rest, physical therapy, and pain medication may be sufficient to alleviate symptoms and improve function. However, more severe cases may require surgical intervention to repair damaged tissues or replace the joint.

Regardless of the cause of your shoulder pain, incorporating specific exercises and stretches into your routine can help improve mobility, reduce pain, and prevent future injuries. Here are a few examples:

  1. Shoulder blade squeeze: Sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together as tightly as you can, then release. Repeat for 10-15 reps.
  2. Wall angels: Stand with your back against a wall and your arms outstretched to the sides, forming a “W” shape. Slowly raise your arms up overhead, keeping them in contact with the wall, then lower them back down. Repeat for 10-15 reps.
  3. Pendulum swings: Bend forward at the waist and let your affected arm hang straight down. Use your other arm to gently swing your affected arm back and forth, then side to side. Repeat for 10-15 reps.
  4. External rotation: Lie on your side with your affected arm bent at a 90-degree angle and your elbow resting on your side. Use a small weight or resistance band to rotate your arm outward, then back in. Repeat for 10-15 reps.
  5. Shoulder stretch: Stand with your feet shoulder-width apart and your affected arm raised to shoulder height. Use your other hand to gently pull your affected arm across your chest, holding for 10-15 seconds. Repeat on the other side.

As with any exercise program, it’s important to consult with your doctor or physical therapist before starting a new routine, especially if you’re experiencing pain or discomfort. They can help determine the best course of treatment and provide guidance on exercises that are safe and effective for your specific needs