Injuries

Six simple exercises for shoulder pain

Shoulder pain is a common problem affecting more than a third of all adults at some point. There are a number of reasons why your shoulder may become painful and most of these will improve by:

  • Staying active with gentle movements of your shoulder
  • Taking painkillers to allow you to move
  • Trying simple exercises

Isometric exercises are exercises where a muscle contracts but the joint it works on does not move. These could also be called static contractions. Isometric exercises have been shown to reduce pain for a number of conditions and are a good starting point for simple shoulder pain.

Exercises provided courtesy of rehabmypatient.com our exercise programme partner.

It is normal for these exercises to feel uncomfortable or mildly painful but do not push into severe pain.

pendulum ii

1. Pendulum

Lean over holding on to a chair or table, let your arm hang down by your side, and swing your arm gently in circles. Try to let momentum and gravity move your arm. Go anti-clockwise and clockwise. This exercise is a great way to passively mobilise a stiff shoulder.

Hold for 2-3

Video: http://youtu.be/YYvl59eU78M

 

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2. Isometric shoulder flexion wall

Stand facing a wall. Decide If you wish to use a bent arm, or a straight arm. It does not really matter which you choose. Push your arm in front of you, into the wall. This will cause a contraction of the shoulder muscles. Hold the contraction, and relax. Repeat as required.

Perform 3-5s times daily | Repeat 6-8 times | Hold for 2-3

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3. Isometric shoulder abduction wall

Stand with your side to a wall. Push your arm away from your body into the wall. This will cause a contraction of the shoulder muscles. Hold the contraction, and relax. Repeat as required.

Perform 3-5s times daily | Repeat 6-8 times | Hold for 2-3

SONY DSC

4. Isometric shoulder adduction wall

Stand with your side to a wall. Push your arm inwards across your chest, into the wall. You can also use the side of a door frame for this exercise. This will cause a contraction of the shoulder muscles. Hold the contraction, and relax. Repeat as required.

Perform 3-5s times daily | Repeat 6-8 times | Hold for 2-3

SONY DSC

5. Isometric shoulder internal rotation wall

Stand with your side to a wall or a door frame. Tuck your elbow into your body. Push your arm inwards across your chest, into the wall. Keep your elbow tucked in to your side as you perform the movement. This will cause a contraction of the shoulder muscles. Hold the contraction, and relax. Repeat as required.

Perform 3-5s times daily | Repeat 6-8 times | Hold for 2-3

SONY DSC

6. Isometric shoulder external rotation wall

Stand with your side to a wall or a door frame. Tuck your elbow into your body. Push your arm outwards away from your body, into the wall. Keep your elbow tucked in to your side as you perform the movement. This will cause a contraction of the shoulder muscles. Hold the contraction, and relax. Repeat as required.

Perform 3-5s times daily | Repeat 6-8 times | Hold for 2-3

If your shoulder pain is not improving and you would like an assessment or if just want advice on specific exercises then please get in touch on 01236 425661, email at admin@jmcphysiocures.co.uk or contact us on social media.

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