Spinalogy Blogs

The shoulder is most flexible part of our human body. It is the most mobile joint of the human body. The main shoulder joint includes a ball and socket joint, which allows a wide range of movement. The joint is surrounded by a tough fibrous sleeve called the capsule. This capsule helps the joint to hold together.

There are a group of four muscles and their tendons that makes up the rotator cuff, which controls the overall movement and helps the joint to hold together.

What causes of shoulder pain?

Most of the shoulder pains are relatively short lived and, in most cases, will affect a small area of your shoulder. Shoulder pain isn’t always related to your shoulders only, problems in the neck can also cause shoulder pain.

What can be done to stop shoulder pain?

Many things can be done to recover from shoulder pain. Below are some of the tips which you can follow to overcome your shoulder pain:

• Medication: It is very important to take medications to stop acute pain. Painkillers such as paracetamol and ibuprofen may help you in shoulder pain. You should only take medications under doctor’s recommendation. The pain killers will allow you to move your shoulders so that you can also exercise daily.
• Physiotherapy: If the shoulder pain is affecting your overall day to day activities, physiotherapy can help you to manage shoulder pain and improve strength and flexibility.
• Rest and Exercise: It is very important to take rest during the day so that your shoulder can get some time to heal itself. Maintain a proper balance between the rest and your activities.

Following are some of the exercises that you can practice to overcome shoulder pain:

• Pendulum Exercise

1. Put your arm down and swing it gently backwards and forwards in a circular motion.
2. Repeat it for around 5 days.
3. Try to do this 2-3 times a day.

• Shoulder Stretch

1. Stand on your feet and raise your shoulders upward.
2. Hold for 5 seconds.
3. Squeeze your shoulders back and together and hold the same for 5 seconds.
4. Now pull your shoulders downward and hold for 5 seconds.
5. Relax and repeat this exercise for 10 times.

• Door Lean

1. Stand along the doorway with both arms on the wall above your head.
2. Try to lean forward until you feel a stretch in your shoulders.
3. Hold it for 15-30 seconds.
4. Repeat it for 3 times.