𝗕𝗲𝘀𝘁 𝗤𝘂𝗶𝗰𝗸 𝗥𝗲𝗹𝗶𝗲𝗳 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗳𝗼𝗿 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗣𝗮𝗶𝗻

 𝗕𝗲𝘀𝘁 𝗤𝘂𝗶𝗰𝗸 𝗥𝗲𝗹𝗶𝗲𝗳 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗳𝗼𝗿 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗣𝗮𝗶𝗻...

🌼The shoulder is a ball-and-socket joint that has three main bones: the humerus (long arm bone), the clavicle (collarbone), and the scapula (also known as the shoulder blade).

💮The shoulder joint is the most mobile joint in the body. It moves the shoulder forward and backward. It also allows the arm to move in a circular motion and to move up and away from the body.

🌸The most common causes of Shoulder pain are:

1. Rotator cuff Tendinitis- Inflammation of a tendon attached to the shoulder.

2. Frozen shoulder- typically occurs after an injury or alongside another shoulder condition. Characterized by shoulder pain, stiffness, difficulty in raising the arm up and to the sides.

3. Bursitis- inflammation and irritation of shoulder bursa (The bursa contains tiny sacs of fluid that work to keep the shoulder joint lubricated.)

4. Impingement syndrome- Shoulder impingement can occur when the top part of the shoulder blade puts a great amount of pressure on the underlying soft tissues in the arm each time that it is lifted away from the body. 

5. Arthritis- wear and tear of the shoulder joint tissue.

Simple Exercises for Your Shoulder Pain

🔷 Shoulder circles or pendulum exercises

This exercise is good for warming up your shoulder joints and increasing flexibility.

Stand with your left hand on the back of a chair.

Allow your right hand to hang down.

Circle your right hand 5 times in each direction.

Repeat on the opposite side.

Do this 2–3 times per day.

🔶 Doorway shoulder stretch

This stretch opens your chest and strengthens your shoulders.

Stand in a doorway with your elbows and arms forming a 90-degree angle.

Step your right foot forward as you press your palms into the sides of the door frame.

Lean forward and engage your core. Hold this position for up to 30 seconds.

Repeat the stretch with your left foot forward.

Do each side 2–3 times.

🔷 Pillow squeezes

This Exercise helps to free impingement and to strengthen the shoulder adductors.

Place a small pillow between your inner arm and the side of your chest. 

With your arm, squeeze the pillow against the side of your chest. 

Hold for 5 seconds, and then relax.

Repeat 10 times per session.

Do 3 sessions a day.

See the pictures for more details.

WHEN TO SEE YOUR POSSIBLE PHYSIOTHERAPIST...

If you don't feel better after doing these Exercises for at most 2 weeks, you'd need a professional and experienced Physiotherapist like we have in Possible Physiotherapy and Wellness Clinic to treat you.

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