Shoulder pain can be caused by many different things and can subside within two weeks. According to physiotherapy Richmond Hill, there are instances, however, where that may not be the case, and the pains can last for a lot longer. In such cases, it is wise that you visit a doctor and have the affected area examined. There are many different ways that shoulder pain can occur. For example, it can be a result of thoracic outlet syndrome, rotator cuff injuries, frozen shoulder, or bursitis. There are cases where shoulder pain is not as a result of the shoulder joint, but the neck. Either way, here are some of the most effective physiotherapy exercises that you should try out.
1. Door Lean
Here, you will start by standing in a doorway then raise your arms just above your head in a relaxed position. You should then place them on the wall and begin to slowly move your body forward up to the point that you feel your shoulders stretch. Freeze at that point and try to hold that position for between 15 to 30 seconds. Afterward, repeat the same process three times. Do this on a regular basis, and you should find a lot of relief from the shoulder pains. If, however, your shoulder pains have been ongoing for an extended period, then you may need to try out other services like massage therapy or acupuncture.
2. Pendulum
To successfully perform this exercise, you will start by leaning over a table or chair and use your non-injured arm to support your body. You should then allow your sore arm to dangle straight down for a while. Then try to draw circles in the air with the injured arm. These circles should start out small and slow but gradually grow. Also, try the reverse direction periodically. Try and repeat this step at least between 5 and 10 times throughout the day.
3. Arm-Across-Chest Stretch
For this exercise, start by holding your right hand near your waist in front of you. Then try to reach your other hand behind your elbow as you pull your right arm to your left across your chest. If, at any point, you feel any pain in your shoulder, then lower your arm until you feel the pain has subsided. Hold this position for 30 to 60 seconds then relax it. Do the same with your left arm and repeat the process at least 3 to 5 times.
4. Chest Expansion
You need to have an exercise band, strap, rope, or tie for this exercise. What you do is to hold one of these items behind your back as you grasp with both hands. Then try to move your shoulder blades towards each other as you lift your chin towards the ceiling. To this process gently and hold that position for between 10-15 seconds. Ensure that you breathe deeply throughout the process. Try and do this exercise 3 to 5 times a day.
5. Neck Release
This is a particularly easier physiotherapy exercise to follow. All you have to do is sit back straight and slowly start to tilt your chin towards your chest to the point that you feel the stretch in the back of your neck. Afterward, lean your head towards your right slowly to stretch your left shoulder. Do the same towards the left to stretch your right shoulder. Ensure you hold the stretch for a minimum of one minute on each side. You can also try and breathe deeply to relax and maximize the stretch.
