Shoulder pain or shoulder joint pain is commonly found in all genders and ages because it is a joint that is used almost all the time and has the widest range of motion among all the body’s joints. The causes of shoulder joint pain can come from various reasons, ranging from muscle tightness to dislocation, impingement, or adhesion of the joint.
What to do when experiencing shoulder or shoulder joint pain
Currently, the treatment for shoulder joint pain includes general symptom management when pain begins. Start by resting the shoulder joint, avoiding movement of the affected shoulder. You may use a sling to support the arm and shoulder, bending the elbow about 90 degrees temporarily for 1-2 days when sitting or walking. Take pain relievers or undergo physical therapy by applying ice packs to the shoulder 2-3 times a day for 15-30 minutes each time in cases of severe or acute pain to relieve pain. Use heat packs when the pain is mild or if the shoulder joint is stiff to help blood circulation. Combine this with passive range of motion exercises initially to prevent shoulder stiffness or consult a physical therapist for massage, joint mobilization, and ultrasound therapy.
6 Shoulder Exercises to Reduce Pain
Shoulder exercises should begin after the pain has subsided. It is not recommended to perform exercises during severe shoulder pain, which requires resting the shoulder joint. However, do not stop using the shoulder for more than 2-3 days as this may cause shoulder stiffness. The exercises can be done easily as follows:
1. Shoulder rotation exercise: Perform standing by slightly bending the back forward. Use your hand to hold a table for support. Let the arm hang down straight from the shoulder. Slowly rotate the arm in small circles without swinging or using force. Gradually increase the circle size. Do about 10 rotations then rest.
2. Wall climb exercise: Stand facing a wall and slowly move your hand upward along the wall until you feel a stretch. Hold for about 5 seconds and repeat 10 times.
3. Stick lift exercise: Find a stick of appropriate size, not heavy, about 2 feet long. Hold the stick with both hands shoulder-width apart. Extend your arms and straighten your elbows forward. Lift the stick as high as you can and hold, counting 1-10, then rest. Repeat 10 times.
4. Back scratch exercise: Use your hands to reach behind your back. You may use a towel of appropriate size. The top hand pulls the towel upward as far as possible, hold counting 1 to 10, then switch to the bottom hand pulling the towel downward as far as possible, counting 1 to 10. Repeat 10 times.
5. Reaching exercise: While standing or sitting, reach around the front of your body to hold the opposite elbow. Slowly push the back of the elbow upward until you feel a stretch in the shoulder of the reaching arm. Hold for about 15-30 seconds and repeat 5-10 times.
6. Pulley exercise: Place a rope over a pulley above your head in front. Hold both ends of the rope with your hands, then use the arm that is not in pain to pull the rope down to lift the painful arm up as high as possible. Hold counting 1-10, then slowly lower the rope. Repeat 10 times.
However, shoulder joint pain requires a recovery period. Once the symptoms improve, to prevent recurrence, it is important to strengthen the shoulder. Exercise plays a significant role in relieving and treating shoulder stiffness by focusing on increasing range of motion and muscle flexibility. Avoid overexertion or exercising without proper stretching before and after exercise. If shoulder symptoms do not improve, consult a doctor to consider an appropriate treatment plan.
