How to Treat Shoulder Pain at Home with Exercise: A Science-Backed Approach

Shoulder pain is the worst one of musculoskeletal complaints, there are millions who suffer from it across continents. 

Whether due to a recent injury, overuse, poor posture, or conditions as in rotator cuff tendinitis or frozen shoulder, there is often the possibility for treatment at home. 

One of the most efficient methods of treating shoulder pain is through targeted exercise; this reduces the pain, restores the mobility, and adds to the strength of the shoulders.

Treat Shoulder Pain at Home with Exercise

This article will study the treatments at home for shoulder pain through exercises and therapy techniques involving science with adequate backup on healing and preventing further injury.

Understanding Shoulder Pain

The painful joint arises from muscle, ligament, tendon injury, or bone problems concerning the shoulder joint. Some of the common causes are,

• Rotator Twisting injuries, which consist of four muscles-to-stabilize-the-shoulder-with-injury-or-inflammation.

• Frozen Shoulder (Adhesive Capsulitis): Causing stiffness and having limitations of motion due to thickened and tightened shoulder capsule.

• Shoulder Impingement: The occurring compression or irritation of the rotator cuff tendon.

• Arthritis: Osteoarthritis at the Shoulder with resultant pain, swelling, and restriction in movement. No ore of cause would be exercised as an important part of transforming flexibility, strength, and function, hence reducing pain and speed becoming speedy recovery.

Why Exercise Helps with Shoulder Pain

Here are the exercises for shoulder pain, as proven by research:

1. Increased Circulation: While exercising, blood circulation improves, and these nutrients help clean and heal the tissues to reduce inflammation.

2. Muscle Training: Strengthens the muscles around the shoulder joint, such as the rotator cuff and scapular, which stabilizes the shoulder and puts much less force even on tendons and ligaments.

3. Improvement of Range of Motion: Soft stretching exercises help increase flexibility and decrease stiffness-all-important in many conditions like frozen shoulder.

4. Re-building Tendon: Some exercises help to rebuild the integrity of the torn tendons and will prevent re-injuries and chronic pain in the coming time.

5 Effective Shoulder Exercises for Pain Relief

Exercises are the only best organic solution for shoulder pain otherwise you have to rely on medications which have many side effects. Here are presented 5 best exercises to treat shoulder pain at home.

1. Pendulum Swing

The pendulum swing is a very soft movement for improving shoulder mobility without putting undue stress on the joint.

How to do:

• Stand by a sturdy chair or table, resting one hand on it for support.
• Let your painful arm hang down without holding it up.
• Slowly swing your arm forward, backward, and in circles.
• Repeat for 2-3 minutes, slowly increasing the range of motion.

2. Wall Angels

Wall angels help improve postures and strengthen those muscles responsible for the stability of the shoulder blades.

How to do:

• Stand in a wall with your back towards the wall, with your feet about 6 inches from the wall.
• Open up your arms against the wall in a W position, with elbows bent at 90 degrees.
• Slowly raise your arms above to form a "Y" position, sliding arms up the wall, elbows, and wrists still touching against the wall.
• Pulling arms back down, this movement is performed for 10-15 repetitions.

3. External Rotation with Resistance Band

Rotator cuff these are muscles essential for the overall stability of the shoulder joint behind this exercise.

How to do:

• Using the waist height as reference attach resistance band to a sturdy object.
• Grab the band using the arm of your injured shoulder while keeping the elbow bent at 90 degrees.
• Create tension pulling from rear to the front using the band stretched against your body.
• Slowly, rotate the forearm outward while tucking the elbow at your side.
• Go back to the initial position. Do this move for 10-15 repetitions.

4. Scapular Push-Ups

Scapular push-ups make sure your shoulder blade muscles are getting stronger, which is very important in the right functioning of the shoulder.

How to do it:

• All set on a plank, arm outstretched with the hands shoulder width apart.
• Keeps arms straight-together pinches shoulder blades.
• Drop the body just a little by moving the chest towards the ground with arms going really straight.
• Push it back up, using shoulder blades apart.
• Repeat 10-15 times.

5. Doorway stretches

Doorway stretch is very useful in opening one body and allowing for more shoulder flexibility, especially for people who are very tight at the front of their shoulder.

How to do it:

• Stand with forearms onto the doorframe having the elbows bent at a right angle of 90 degree.
• Step forward with one foot and push the chest forward to feel stretch through the chest and shoulders.
• 20 to 30 seconds hold and repeat 2-3 times. 

General Tips on Relief for Shoulder Pain at Home

• Cold and Heat Therapy: After an injury, cold should be used during the first 48 hours to keep down inflammation. Once this period has passed heat application through warmth, either with a warm compress or heating pad, will relax muscles and enhance circulation.

• Rest and Its Abstaining from the Overuse: Rest is the first medicine for the healing process, especially during the initial form of injuries. Restrictions from the aggravating activity during painful stages should be put on movement activity in very gentle form, while exercise will be conducive to retaining functionality.

• Proper Posture: good postures have their own convenience: they not only save strain but also prevent shoulder injuries in the future. So make it a routine to sit upright without slumping.

Symptoms for Emergency Medical Attention

Home exercises are the answer to the pain in the shoulder only when, however, an individual should place a call to their doctor to ask for an appointment and get medical attention when:

• The pain continues to be unbearable or doesn't go away.
• One experiences numbness, tingling, or weakness of the arm or hand.
• Unable to move the arm or complete daily tasks.
• Because there is a suspicion of very severe injury, such as a torn rotator cuff or fracture.

His or her sessions can use diagnostic imaging such as X-rays or MRI in almost determining the exact cause of the shoulder pain and thus the more specific treatment plan, if required, by a described healthcare professional.

Conclusion

Shoulder pain can be persistent and inconvenient, and it can take away most mobility from a person, but exercise and measures make it possible to contain the discomfort without missing out on movement.

Simple, scientifically proven exercises such as pendulum swings, external rotations, and scapular push-ups will be beneficial so that the pain lessens, the shoulder gains strength, and function is at least restored. 

But as always, listen to your body, do not push it too far, and consult a healthcare professional whenever necessary.

Exercise and proper management of shoulder pain shall make every patient lead a better life with healthy shoulders for coming years.

References:-

• Mayo Clinic Shoulder Pain
• AAOS Shoulder Pain Exercises
• NIH Shoulder Pain Information
• WebMD Shoulder Pain Relief
• Physiopedia Shoulder Pain Exercises