DAILY EXERCISES THAT CAN HELP THE SHOULDERS
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THREAD THE NEEDLE
Our team at Manual Edge Physiotherapy physical therapy clinic will identify the underlying causes of your shoulder pain and develop a treatment plan based on your individual needs. We emphasize targeted stretches/mobility work strengthening exercises to help your recovery and prevent future problems. If you are looking to get started with some safe stretches that are used to help improve your shoulder function, try the following exercises:
Start on your hands and knees. Lift your right hand toward the ceiling with your palm facing away from your body. Next, lower your right arm under your chest and reach across your body to the left side with your palm facing up. Hold this position for 20-30 seconds and do 3-5 reps. Repeat on the opposite side. Strengthening your shoulder muscles (i.e., rotator cuff and shoulder blade muscles) can also help support and stabilize your shoulder joint. Strength training can potentially decrease muscle imbalances and reduce the risk for shoulder injuries and shoulder pain.
ACROSS-THE-CHEST STRETCH
This exercise helps increase flexibility and range of motion in your shoulder joint and the surrounding muscles. Remember to stop if you feel increasing pain in your shoulder. Start by bringing your right arm up and across your chest with your hand gently resting on your left shoulder, or use your left hand to support your arm by the elbow. Use your left hand to gently press the right arm towards your chest until you feel a stretch in the right shoulder. Hold this position for 20-30 seconds and do 3-5 reps. Repeat on the opposite side.
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Our team of physical therapists can help alleviate your shoulder pain and get your arm moving again. Call today and schedule your appointment! https://www.jospt.org/doi/ pdf/10.2519/jospt.2020.8498 • https://www.physio-pedia.com/Evidence_Based_Interventions_for_ Shoulder_Pain • https://www.jospt.org/doi/10.2519/jospt.2020.0501 Sources: https://www.jospt.org/doi/10.2519/jospt.2020.0501 •
CHEST EXPANSION / POSTURE CORRECTIONS
This exercise promotes mobility of the upper back and range of motion in your shoulders. Slouching places the shoulder in a vulnerable position and makes you more susceptible to injury and pain. While standing, hold a strap or towel behind your back with both hands. With control, move your shoulder blades toward each other while lifting your chest/breast bone. Finish by lifting your chin slightly to the ceiling.
EXERCISE ESSENTIALS
HELPS TO RELIEVE SHOULDER PAIN.
Hold for 20-30 seconds and repeat 3–5 times.
SCAPULAR RETRACTION
Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders.
FREE 30MINUTE SCREENING with Ken Herbel MSPT, OCS. If you have friends or family with issues with back, neck, shoulder, arm, foot/ankle, knee or hip pain, sign up for this FREE screening and find out the cause of your symptoms. Talk toour front deskorhave themcall 719.694.8342 to schedule. Schedule soon as spots are limited. COUPON CORNER
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