While most cases of shoulder pain will ease within 1-2 weeks, you can facilitate your recovery by performing gentle exercises.
Your injured shoulder will benefit from range of motion exercises. This is because these exercises will prevent muscle stiffness by stretching the muscles and strengthening the bones. The result: Your shoulder will be less susceptible to sudden demands placed on it.
But before performing these shoulder exercises, be sure to consult a doctor and physiotherapist at any of the Healthpointe clinics, such as our Colton clinic near Rialto, Bloomington, San Bernardino, Loma Linda, Highgrove, and Grand Terrace.
You should perform each movement slowly 5 times for each set and rest between each set. You may increase or decrease the number of repetitions in each set depending on your pain level.
- Pendular exercises
Lean on your good arm either against the wall or a low table for support. Let your affected arm hang like a pendulum, then allow it to swing backward and forward. Perform a side-to-side movement and a round-and-round movement from the same position for variety.
- Assisted flexion
Lie flat on your back, clasp your hands, and lift your arms upward slowly. Be sure to stretch your arms as far up as possible above your head. Avoid forcing the movement but stop pushing up when you feel worse pain. Perform this exercise sitting or standing.
- Active flexion
Stand up straight. Lift up your arm straight up in front. Put your arm down and repeat on the other side. Your arm may not go as high and straight up as you want but you can gradually increase with practice.
- Hand behind back
Put your hand as far behind your back as possible without pushing your pain tolerance. This movement is essential for getting back normal movements for many daily life activities, such as tucking in trousers at the back. This is also a combination of shoulder adduction, medial rotation, and shoulder extension, which improves overall shoulder function.
Come to any of our Healthpointe clinics, such as the one at Irwindale near Duarte, Azusa, West Covina, Vincent, and Mayflower Village for more information about shoulder pain and its treatment.
Healthpointe is a leading multidisciplinary healthcare organization offering a full range of medical services in practice locations throughout Southern California (Los Angeles County, Orange County, San Bernardino County, and Riverside County). Healthpointe has locations situated in over 10 cities in Southern California including Irwindale, which is conveniently located by Duarte, Azusa, West Covina, Vincent, and Mayflower Village. As a highly regarded musculoskeletal group, we have a personal investment in the highest level of service, and we are proud of our record of excellence over the last four decades with private patients, injured workers, urgent care, personal injuries, and professional and non-professional athletes. Leading our organization is a dynamic team of healthcare professionals who continually strive to be at the forefront of medical innovation and healthcare service delivery. For more information, a complete list of services, and Healthpointe locations, visit Healthpointe.net.