When you hear the word “shoulder joint,” what comes to your mind? Most people think of the shoulders as the place where your arm meets your body. But if you have a shoulder joint that’s causing pain, it might be referring to your rotator cuff muscles, you can try quick relief from shoulder pain.
These are the muscles that help rotate and stabilize your arm. As adults, we’re at risk for experiencing serious injuries like ruptures in our rotator cuff, since our natural capacity for movement decreases with aging.
If you have mild to moderate shoulder pain and would like to avoid surgery, there are some exercises you can do on your own.
In today’s video, I will go through shoulder joint pain relief exercises.
Shoulder Joint Pain Relief Exercises
CLICK HERE to watch the YouTube video.
What is the Rotator Cuff?
A rotator cuff is a group of muscles and tendons that surround the shoulder joint, helping to keep the head of your upper arm bone firmly within its shallow socket. Rotator cuff injuries can cause numbness or pain in one’s shoulder; they become more common as we age.
Carpenters are people who need to repeatedly perform overhead motions, so it is natural for them to have a higher risk of contractions on their rotator cuffs than others with less strenuous jobs.
With physical therapy exercises such as stretching and strengthening exercises, many people manage their symptoms without any long-term effects even though they do experience temporary discomfort after these activities until all muscles recover from cumulative strain in this region.
Causes of Shoulder Joint Pain
A fall, such as a broken collarbone or dislocated shoulder, can cause rotator cuff tears over time. Over 40s are most at risk of these injuries.
Causes of degenerative tears include:
- Osteophytes: Bony growths on the shoulder bone can create friction when you lift your arm, causing discomfort and injury.
- Decreased blood flow: As you get older, blood flow to the rotator cuff decreases. If there is not a healthy blood supply in your muscles and tendons, they can tear from lack of nourishment.
- Overuse: Repetitive shoulder movements during sports or at work can cause muscle and tendon tears, which is why it’s important to take breaks after long periods.
Shoulder pain is generally caused by various physical and emotional problems, such as poor posture, overweight or obese body fat, arthritis, prior shoulder surgery, overuse of the arm or hand muscles (including golfing), etc.
The use of exercise to manage shoulder pain can help improve overall health and function.
Try these 2 exercise to help you manage your shoulder pain.
1 . Vertical Hanging Exercise
Grab a door frame. With your arms straight overhead, bend your knees, and drop your hips down. You are stretching out the shoulders and targeting the shoulder joint. This exercise will help you improve your range of motion in the shoulder and help relieve shoulder joint pain. If you are not able to bring your arms overhead, just reach up to the point that you comfortably can then bend through the knees and hips.
Vertical Hanging Exercise
Do one set, starting off with 3 repetitions and holding for 5 seconds. You can progress up to 5 repetitions for 10 seconds, and then up to 10 repetitions for 10 seconds. If you feel better, then continue on with the exercise. If it doesn’t feel right, make sure you are doing the technique correctly or discontinue the exercise.
2. No Money Exercise
No Money Exercise
Stand with a wider stance for stability. Place your elbows close to the body, bringing your hands out and then bringing them back in. We are really targeting the shoulder joint and working on the movement and mobility in the shoulder joint. Do one set of 3 repetitions each way, holding the end position for a second or two. You can progress up to 5 repetitions each way and then 10 repetitions each way.
If you have shoulder joint pain, like clicking or grinding sensation, your rotator cuff muscles are not contracting and supporting your shoulder joint properly. By strengthening these muscles, you will alleviate some of the pain and reduce the risk of further injury.
So, there you go! Give those two exercises a go to help get rid of your shoulder pain by trying these quick relief from shoulder pain exercise.
If you want to permanently eliminate your shoulder soreness, then click here to check out the Shoulder Pain Solved program.