09/09/2021
⚠️Shoulder Pain Causes
The most common cause of shoulder pain occurs when rotator cuff tendons become trapped under the bony area in the shoulder. The tendons become inflamed or damaged. This condition is called rotator cuff tendinitis or bursitis.
🔴Shoulder pain may also be caused by:
➡️Arthritis in the shoulder joint
➡️Bone spurs in the shoulder area
➡️Bursitis, which is inflammation of a fluid-filled sac (bursa) that normally protects the joint and helps it move smoothly
➡️Broken shoulder bone
➡️Dislocation of the shoulder
➡️Shoulder separation
➡️Frozen shoulder, which occurs when the muscles, tendons, and ligaments inside the shoulder become stiff, making movement difficult and painful
➡️Overuse or injury of nearby tendons, such as the bicep muscles of the arms
➡️Tears of the rotator cuff tendons
➡️Poor shoulder posture and mechanics
One of the best ways to get your shoulder pain relief by exercises to strengthen and protect it, while also offering pain relief.
➡️Shoulder stretches to encourage flexibility in the shoulder joint and surrounding muscles;
➡️Shoulder strengthening exercises designed to build muscle around the shoulder, including the scapular stabilizing muscles, and
➡️Low impact aerobic workouts, which promote a healthy blood flow throughout the body, including the shoulder joints
🔴Exercises
➡️Shoulder Flexion and Extension
Using a wand or alternatively, a rubber exercise band, gently flex the arm and shoulder muscles by raising the wand or band over the head and behind the back.
➡️Shoulder External Rotation
Hold the wand or exercise band with your elbows by your side – extended at a 90-degree angle, rotating the affected arm 2 to 3 inches away from the body and hold for 5 seconds. Do this once a day for 10 to 15 repetitions.
➡️Shoulder Internal Rotation
Hold the wand or exercise band with hand belonging to the affected arm. Keep your elbows at a 90-degree angle and pull the wand or band toward the body, holding it for 5 seconds. Do this once a day for 10 to 15 repetitions.
➡️Shoulder Abduction
Grasp the bar or band in front of your chest, stretching the affected arm at a 90-degree angle for 10 to 15 repetitions.
➡️Scapular Range of Motion
Gently flex shoulders back and forth for 10 to 15 repetions.
➡️Pectoral Stretch
Stretching your pectoral muscles found on the outer side of your upper chest is good for posture and helps reduce soreness.
➡️Biceps Stretch
Stretch the bicep of the affected arm at a 90-degree angle once a day for 10 to 15 repetions.
