Shoulder Pain - How Exercise Can Help!
Shoulder pain is a common and disabling complaint felt by many people every day. We want to help educate you around what the shoulder is, common complaints and exercises that can help.
What is the shoulder?
The shoulder is one of the most mobile joints in the body. It is the major joint that connects the upper limb (arm) to the trunk. What it gains in joint mobility comes at the cost of joint stability. In a study on the prevalence of shoulder symptoms, between 26-60% of adults reported having shoulder pain or stiffness. The structure of the shoulder joint is of ball and socket shape with it comprised of three bones: the clavicle (collarbone), the scapula (shoulder blade) and the humerus (upper arm bone) as well as associated muscles, ligaments and tendons.
Common skeletal shoulder complaints
Instability - This occurs when the head of the upper arm (humerous) is forced out of the socket. This can occur suddenly through force or through over use. If the shoulder dislocates partially it is called a subluxation and a complete dislocation means the the ball is all the way out of the socket. Once ligaments, tendons and muscles in the shoulder become loose, dislocations can occur more frequently.
Arthritis - There are many types of arthritis however, the most common shoulder type is osteoarthritis. Symptoms range from swelling, pain, and stiffness.
Fracture - Fractures are broken bones and the most common shoulder fractures are at the clavicle, humerus and scapula.
Exercises to assist shoulder pain
To help you manage any shoulder pain or discomfort you may have we want to show you three simple exercises that can help.
Exercise No.1
Shoulder Y Slide
Stand in front of a wall holding towel as shown. Press into towel with wrists.
Slide the towel up the wall in a Y shape, keep elbows inside your wrists.
Slide up as far as you feel comfortable, pressing into wall throughout the entire movement.
Complete 2 sets of 10.
Dowel Assisted Range of Motion
Exercise No. 3
Overhead Press
Dumbbells start at shoulder height, this can be completed sitting or standing.
Press both dumbbells straight over head converging at the top of the movement.
Slowly lower back down to your shoulder ensuring your elbows don't flare out to the side.
Move through a range you feel comfortable and with a weight that you can manage. Aiming for 2 sets of 10.
Common muscular shoulder complaints
Because the shoulder joint is so mobile it can cause problems with most of these falling under a few major categories: Inflammation, tears, instability, arthritis, fracture and impingement.
Inflammation - Shoulder inflammation often occurs in the bursa (small, fluid-filled sacs that allow joints to move easier) and tendons (the cord that connects muscles to bone). This inflammation then makes movements painful with overhead movements often the primary movement causing pain.
Tears - Muscle or tendon tears can occur for a variety of reasons including age, overuse, wear and tear, trauma and sudden injury. In some cases, surgery is required to help with recovery.
Impingement - This can occur when you raise your arm to shoulder height, closing the space between the acromion and rotator cuff. The acromion can rub or impinge the tendon and bursa causing irritation and pain.
Benefits of exercise for shoulder pain
There is a large body evidence for the benefits of exercise in reducing shoulder pain. One paper found that as little as 2 minutes of daily progressive strength exercises for 10 weeks was able to result in a reduction in pain and tenderness. Additional research has found that a variety of exercise therapies can reduce shoulder pain and disability with the largest results seen in exercises that have a motor control focus. For longer term management of shoulder pain, specific strength exercises are important for improving function and reducing pain.
Shoulder Y Slide
Exercise No. 2
Dowel Assisted Range of Motion
With the working arm you hold the dowel palm open by your side, with the assisting arm you will grip it palm down.
Raise the working arm as high as you can above your head within a comfortable range. Then use the assisting arm to apply overpressure to move through the desired range overhead.
Slowly lower your arm down by your side and repeat for desired repetitions. You may want to start with 2 sets of 10 each side.
Overhead Press