Best exercises for shoulder pain – BOA FORM

If you’ve ever had a shoulder injury, you know that lifting grocery bags, carrying a purse, or even trying to open a door can be impossible in times of acute pain. But some exercises for shoulder pain can help.

WHAT YOU SHOULD KNOW

The shoulder is a spherical joint that connects the arm to the body and allows movement in different directions.

For example, your knee can stretch and flex, while your shoulder can make circular movements and achieve criss-cross patterns. On the other hand, this is precisely what makes the shoulder vulnerable to injury.

common shoulder injuries

Due to all the soft tissue in the shoulder, Rodrigo Fennerdoctor, physiotherapist and physical educator at Faculdade Uniguaçu, explains that impingement syndrome, tendinopathies (tendinitis, bursitis, for example) and adhesive capsulitis are the most common types of injuries.

1

tendonitis

Shoulder tendinitis is an inflammatory injury to the shoulder. Tendonitis comes from repeated microtrauma to the rotator cuff rather than a specific injury.

Symptoms:

Pain when lifting arm or lying on shoulder

Pain when arm is raised to shoulder height

A “clicking” sound during movements

Treatment:

At first, rest, ice and anti-inflammatories

After the initial rest, you’ll want to regain your range of motion with physical therapy or specific exercises.

two

bursitis

The bursa is a small fluid-filled “pouch” that works like a sliding disc to reduce friction between body tissues. Bursitis is inflammation of the shoulder bursa, which usually occurs due to injury or strain.

Symptoms:

The symptoms are similar to those of shoulder tendinitis. It is common for these two injuries to occur at the same time.

Localized pain, swelling or tenderness – usually on the outside of the shoulder

Pain that gradually increases over weeks

Treatment:

At the first symptoms, rest, ice and anti-inflammatories

Specific exercises and physiotherapy

Flushing the bursa and/or injecting cortisone into the area may be suggested by the doctor if symptoms persist.

3

Adhesive capsulitis

Popularly known as frozen shoulder due to the feeling of stiffness, the name adhesive capsulitis refers to the inflammation of the capsular structure of the joint that compromises the adhesion of the capsule to the shoulder.

It is quite a disabling condition as due to pain and stiffness, arm movements become limited. The origin of the injury can be due to trauma, external or intrinsic factors of the shoulder itself, or other health problems.

Symptoms:

Same as tendinitis. Adhesive capsulitis is considered one of the most disabling and most complicated in terms of diagnosis and treatment, due to the lack of consensus regarding the etiology of the disease, that is, the causes.

When stiffness sets in, the pain decreases in intensity, but continues mainly at night, stiffness or freezing of the shoulder consists of a blockage of movement.

Treatment:

The physician should request imaging tests such as radiography to assess the condition of the shoulder joints and bone structures of the shoulder in order to identify whether there is any fracture or calcium alteration that may influence the frozen shoulder syndrome. In addition to X-rays, ultrasonography can be used, this test allows assessing the thickening and elasticity of the ligaments, as well as identifying possible injuries to the rotator cuff or any shoulder muscle.

At the first symptoms, rest, ice and anti-inflammatories.

Specific exercises and physiotherapy.

EXERCISE FOR SHOULDER PAIN

PLEASE NOTE: These exercises are not prescriptions specifically designed for you. Please consult your doctor or physiotherapist.

The following exercises are a small sampling of many that are available, and your doctor or physical therapist will know which ones are right for you.

Thoracic mobility, associated with scapular stabilization

Scapular mobility on the wall

reverse fly

Shoulder Band Pull