Shoulder pain can hinder you from performing everything – from daily chores to driving, from work duties to exercising. The pain can be caused by various factors, like a sports injury, overuse, or even the way you sleep.
Fortunately, there are a number of exercises and stretches you can perform to prevent and relieve shoulder pain. Let’s talk about some ideas you can incorporate into your workout to help alleviate this issue, and where you can go in Central Maryland for world-class orthopedic care.
Mobility and Strength Exercises for the Shoulder
Working out can help, but the exercises you do will depend on the nature and severity of your condition. If you have chronic shoulder pain or stabbing pain, do not attempt any harsh shoulder exercises until you have had your shoulder evaluated and diagnosed by an orthopedic doctor, because otherwise you could make your condition worse and even permanent.
If your shoulder pain is mild to moderate, one of the best mobility stretches for the shoulder is arm circles: Extend your arms to either side, then slowly rotate them in circles.
Another gentle shoulder exercise is shoulder raises: Raise your arms to either side of you, then slowly lower them. You can also raise them in front of you and lower them slowly.
Always Warm Up and Cool Down
When you warm up before exercising, you help your muscles and entire body transition to a more active state. It helps prepare your body for movement and prevents your muscles, joints, and bones from experiencing an abrupt shift in motion.
Cooling down also acts as a transition for your body. This time, it’s the other way around: Cool-down stretches and movements help ease your body from an active state into a more relaxed state.
Observe Proper Form when Moving the Shoulders
Incorrect technique and improper form can cause or worsen shoulder pain. It’s therefore important to observe your form when you work out to target the right muscle groups and avoid injury. Exercising with improper technique can injure your muscles and joints, especially your shoulder and knee areas.
Know Your Limits
Some of the leading causes of shoulder pain are overuse, overexertion, and overstretching. That includes performing movements that are out of your normal range of motion, and also repetitive shoulder and arm movements. Even using your mouse at work while in an improper posture can cause shoulder pain.
Listen to Your Body
If you have existing shoulder pain, it’s best to avoid lifting heavy weights. You may want to consider doing low-impact exercises, such as low-impact aerobics or walking. Keep in mind that swimming and cycling can put too much stress on painful shoulders, depending on how you perform them.
Relief for Shoulder Pain in Baltimore, MD
If you’re looking for shoulder pain relief, look no further than the Orthopaedic Associates of Central Maryland. If you have any questions or would like to schedule an appointment with one of our outstanding orthopedic physicians, contact us today by calling us at (410) 644-1880 or toll-free at (855) 4MD-BONE (463-2663). You may also use our secure online appointment request form. We look forward to serving you!
Webinars
Podcasts
Patient Education Library
Patient Education Videos
Pain Assessment
Bone Health Assessment