Guide on shoulder pain relief

Dr. Subodh Kumar Singh.

The shoulder is a ball-and-socket joint that has three main bones: the humerus (long arm bone), and the scapula ( also known as the shoulder blade). These bones are cushioned by a layer of cartilage. There are two main joints:

• The acromioclavicular joint is located between the highest part of the scapula (also called the acromion) and the clavicle.

• The glenohumeral joint is made up of the top, ball-shaped part of the humerus bone and the outer edge of the scapula. This joint is also referred to as the shoulder joint.

The shoulder joint is the most mobile joint in the body. It moves the shoulder forward and backward and also allows the arm to move in a circular motion, and to move up and away from the body.

Shoulders get their range of motion from the rotator cuff, which is made up of four tendons. Tendons are the tissues that connect muscles to bone. If the tendons or bones around the rotator cuff suffer damage or swelling, you may find it painful and difficult to lift your arm up over your head.

What causes shoulder pain?

A number of factors and conditions can contribute to shoulder pain. The most prevalent cause is rotator cuff tendinitis, a condition where the tendons are inflamed or frozen shoulder (when tendons, ligaments, and muscles stiffen and become difficult or impossible to move)

Sometimes shoulder pain is the result of injury to another location in your body – usually the neck or bicep. This is called referred pain. Referred pain generally does not get worse upon movement of the shoulder.

How is shoulder pain treated?

Treatment will depend on the cause and severity of the shoulder pain and may include:

• Physical therapy

• Use of a sling or shoulder immobilizer

• Nonsteroidal anti-inflammatory medications

• Corticosteroids (powerful anti-inflammatory drugs that are injected into the shoulder)

• Surgery

• Arthroscopic surgery, which is performed through a tiny incision

If you’ve had surgery on your shoulder, follow after-care instructions carefully.

Preventing Shoulder Pain

Simple shoulder exercises can help to stretch and strengthen muscles and rotator cuff tendons. A physical therapist can make you do those exercises.

If you’ve had previous issues with your shoulders, use ice for 15 minutes after exercising to prevent future injuries.

After a bout of bursitis or tendinitis, performing simple range-of-motion exercises daily can keep you from getting a frozen shoulder.

Shoulder Exercise Program

Pendulum, Circular

Bend forward 90 degrees at the waist, using a table for support.

Rock body in a circular pattern to move arm clockwise 10 times, then counterclockwise 10 times. Do 3 sessions a day

Shoulder Flexion (Assistive)

Clasp hands together and lift arms above head. It can be done lying down or sitting. Keep elbows as straight as possible.

Repeat 10 to 20 times. Do 3 sessions a day.

Supported Shoulder Rotation

Keep elbow in place and shoulder blades down and together. Slide your forearm back and forth.

Repeat 10 times. Do 3 sessions a day.

Walk-Up Exercise (Active)

With your elbow straight, use your fingers to “crawl” up the wall or door frame as far as possible. Hold 10 seconds.

Repeat 3 times. Do 3 sessions a day. Walk-Up Exercise (Active)

Shoulder Internal Rotation (Active)

Bring your hand behind the back and across to the opposite side.

Repeat 10 times. Do 3 sessions a day.

Shoulder Flexion (Active)

Raise your arm to point to the ceiling, keeping your elbows straight. Hold 10 seconds.

Repeat 3 times. Do 3 sessions a day.

Shoulder Abduction (Active)

Raise arm out to the side, elbow straight, and palm downward. Do not shrug your shoulder or tilt your trunk. Hold 10 seconds.

Repeat 3 times. Do 3 sessions a day.

Shoulder Extention (Isometric)

Stand with your back against the wall and your arms straight at your sides. Keeping your elbows straight, push your arms back into the wall. Hold for 5 seconds, and then relax.

Repeat 10 times.

Shoulder External Rotation (Isometric)

Stand with the involved side of your body against a wall. Bend your elbow 90 degrees. Push your arm into the wall. Hold for 5 seconds, and then relax.

Repeat 10 times.

Shoulder Internal Rotation (Isometric)

Stand at a corner of a wall or in a door frame. Place the involved arm against the wall around the corner, bending your elbow 90 degrees. Push your arm into the wall. Hold for 5 seconds, and then relax.

Repeat 10 times.

Shoulder Internal Rotation

Keep elbow bent at 90 degrees. Holding lightweight, raise a hand toward the stomach. Slowly return.

Repeat 10 times. Do 3 sessions a day.

Shoulder External Rotation

Keep elbow bent at 90 degrees at the side. Holding lightweight, raise hand away from the stomach. Slowly return.

Repeat 10 times. Do 3 sessions a day.

Shoulder Abduction (Isometric)

Press your upper arm against a small pillow alongside your body. Hold 5 seconds.

Repeat 10 times. Do 3 sessions a day.

Shoulder Abduction (Isometric)

Resist upward motion to the side, push arm against the back of the chair. Hold 5 seconds.

Repeat 10 times. Do 3 sessions a day.