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Exercises for Shoulder Pain

Shoulder pain is a common condition that can limit a person’s ability to perform daily activities and impact their quality of life. Shoulder pain can result from a variety of causes such as rotator cuff injuries, arthritis, or overuse. Physical therapy can be an effective way to manage shoulder pain and improve shoulder function.

  1. Assessment: A physical therapist will perform a comprehensive evaluation to determine the cause of the shoulder pain and create a personalized treatment plan.
  2. Pain Management: Physical therapists use various techniques such as manual therapy, modalities, and exercises to reduce pain and inflammation.
  3. Stretching and Strengthening Exercises: Physical therapists design stretching and strengthening exercises to improve flexibility, range of motion, and strength in the shoulder and surrounding muscles.
  4. Posture and Body Mechanics Training: Physical therapists can help improve posture and body mechanics to reduce the risk of shoulder pain and injury.
  5. Manual Therapy: Physical therapists can perform manual therapy techniques such as soft tissue mobilization and joint mobilization to improve range of motion and alleviate pain.
  6. Education: Physical therapists can also provide education on proper posture, body mechanics, and home exercise programs to help patients manage their shoulder pain and prevent future injuries.

Physical therapy can be a highly effective way to manage shoulder pain and improve shoulder function. A physical therapist will create a personalized treatment plan and provide guidance and support throughout the rehabilitation process to help patients achieve their goals and return to their desired activities.

 Here are some exercises recommended by physical therapists:

  1. Pendulum Exercise: Stand with your good arm supporting your body and let the affected arm hang down. Move the affected arm in small circles, gradually increasing the size of the circles. Repeat 10 times in each direction.
  2. Shoulder Blade Squeezes: Stand with your arms at your sides and squeeze your shoulder blades together. Hold for 5 seconds and release. Repeat 10 times.
  3. Elbow Extension: Hold a light weight with your affected arm and slowly raise it above your head. Lower it back down to the starting position. Repeat 10 times.
  4. Shoulder Shrugs: Stand with your arms at your sides and shrug your shoulders up towards your ears. Hold for 5 seconds and release. Repeat 10 times.
  5. Wall Slides: Stand with your back against a wall and slowly slide your arms up and down the wall. Focus on maintaining good posture throughout the exercise. Repeat 10 times.

Remember to always warm up before beginning these exercises and to listen to your body. If you experience pain, stop and seek the advice of a physical therapist. A physical therapist can create a personalized treatment plan and provide modifications to these exercises as needed to best manage your shoulder pain.

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