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3 Easy ways to manage shoulder pain from home!
Managing Shoulder Pain: 3 Easy Ways to Treat It at Home
Shoulder pain is a common issue that can stem from various causes, including overuse, poor posture, or minor injuries. While severe or persistent pain should be evaluated by a healthcare professional, many mild to moderate cases can be managed effectively from the comfort of your home. In this blog post, we’ll explore three easy ways to address shoulder pain
1. Mobilize It with Pendulum Exercises
Pendulum exercises are a gentle way to keep your shoulder joint moving without putting too much strain on it. This technique helps reduce stiffness, improves circulation to the affected area, and can relieve pain.
How to Do Pendulum Exercises:
- Lean forward slightly, supporting your non-affected arm on a sturdy surface like a table or chair.
- Let your affected arm hang down naturally.
- Slowly swing your arm in small circles, clockwise and then counterclockwise, for about 30 seconds each direction.
- Repeat this 2-3 times daily.
Why It’s Important: Movement helps prevent adhesions and stiffness that can worsen pain. It also encourages blood flow, which promotes healing and reduces inflammation.
2. Stretch It to Improve Flexibility
Gentle stretching can relieve tight muscles around the shoulder and improve your range of motion. Tightness in the shoulder muscles can contribute to pain and limit mobility, so stretching is key to recovery.
Effective Shoulder Stretch:
- Cross-Body Stretch:
- Bring your affected arm across your chest.
- Use your other hand to gently pull the arm closer to your body.
- Hold the stretch for 15-30 seconds.
- Repeat 2-3 times on each side.
Why It’s Important: Stretching reduces muscle tension and helps maintain flexibility in the shoulder joint. This is crucial for performing daily activities without discomfort.
3. Strengthen It to Support Recovery
Building strength in the muscles surrounding your shoulder can stabilize the joint and prevent future injuries. Strengthening exercises should be done cautiously and without exacerbating pain.
Beginner Shoulder Strengthening Exercise:
- Side lying External Rotation:
- lying with your elbow bent at 90 degrees and tucked close to your side.
- Bring your hand from your stomach, holding a small hand weight if tolerated
- Repeat for 2-3 sets of 10- 12 reps
Why It’s Important: Strengthening exercises support the joint and reduce the likelihood of recurrent injuries. Strong muscles also help distribute forces more evenly, reducing strain on the shoulder.
Shoulder pain doesn’t have to disrupt your life!!By incorporating these three strategies—mobilization, stretching, and strengthening—you can manage your symptoms and support recovery effectively.
Remember, consistency is key, and you should always listen to your body. If your pain persists or worsens, Call us and we can get you in for a assessment with one of our therapists, and can get you started on a personalized treatment plan.
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