There are several exercises that you can do at home to help alleviate shoulder pain and improve your shoulder strength and mobility. Here are a few examples:
Pendulum stretch: Stand beside a sturdy chair or table and hold onto it for support. Let your affected arm hang down and gently swing it in small circles. Gradually increase the size of the circles as your range of motion improves.
Wall slides: Stand with your back against a wall and your arms extended straight up, palms facing forward. Slowly slide your arms down the wall as far as you can comfortably go, then slowly return to the starting position.
External rotation: Sit on a chair with your affected arm resting on your thigh, elbow bent to a 90-degree angle. Hold a light weight (such as a can of soup) in your hand and rotate your arm outward, keeping your elbow against your thigh.
Internal rotation: Sit on a chair with your affected arm resting on your thigh, elbow bent to a 90-degree angle. Hold a light weight (such as a can of soup) in your hand and rotate your arm inward, keeping your elbow against your thigh.
Remember to start slowly and gradually increase the number of repetitions and the weight of the object as your strength improves. It's also important to listen to your body and stop if you experience any pain or discomfort. If your shoulder pain persists or gets worse, it's important to see a healthcare provider for further evaluation and treatment.
Shoulder Pain Precautions
If you are experiencing shoulder pain, it's important to take certain precautions to avoid further injury and to allow your shoulder to heal properly.
Avoid activities that cause pain: If certain activities or movements cause pain in your shoulder, it's important to avoid them until your shoulder has had a chance to heal. This may mean modifying your daily routine or avoiding certain activities altogether.
Use ice or heat: Depending on the cause of your shoulder pain, you may find relief by applying ice or heat to the affected area. Ice can help reduce swelling and inflammation, while heat can help relax tight muscles.
Take over-the-counter pain medication: Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help reduce pain and swelling in your shoulder. Be sure to follow the instructions on the label and talk to your healthcare provider before taking any medications.
Use proper posture: Good posture can help reduce stress on your shoulder and prevent further injury. Be sure to sit and stand up straight, keep your shoulders relaxed, and avoid hunching over.
Wear a shoulder brace or sling: If your shoulder is unstable or you are experiencing a lot of pain, your healthcare provider may recommend wearing a shoulder brace or sling to help support your shoulder and reduce movement.
If you are experiencing severe or persistent shoulder pain, it's important to see a healthcare provider for further evaluation and treatment.
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