#027 Fifteen Exercises for Shoulder Pain, Impingement, Bursitis, Rotator Cuff Disease
Dr. Andrea Furlan・2 minutes read
Chronic shoulder pain stems from conditions like Impingement syndrome, Subacromial Bursitis, and Rotator Cuff Disease, causing issues with sleep, overhead activities, and lifting. Remedies like proper sleep positioning, exercises to improve range of motion, and modalities like heat and ice can help alleviate pain and inflammation, requiring caution to avoid skin burns.
Insights
- Chronic shoulder pain can stem from various conditions like Impingement syndrome, Subacromial Bursitis, and Rotator Cuff Disease, all interconnected issues affecting the shoulder's stability and causing discomfort during sleep, overhead activities, and movements like lifting and dressing.
- Managing shoulder impingement pain involves a multifaceted approach encompassing strategies like proper sleep positioning, maintaining good posture, specific exercises targeting range of motion and flexibility, utilizing modalities like heat and ice, and implementing strengthening exercises tailored to different muscle groups in the shoulder to alleviate pain and improve functionality.
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Recent questions
What are common causes of chronic shoulder pain?
Chronic shoulder pain can be caused by conditions like Impingement syndrome, Subacromial Bursitis, and Rotator Cuff Disease, which are essentially the same issue. These conditions often result in symptoms such as pain during sleep, overhead activities, and difficulty with lifting and dressing. The shoulder's ball and socket structure relies on tendons, ligaments, and muscles, including the rotator cuff and bursa, to maintain stability.
How can shoulder impingement pain be alleviated?
To alleviate shoulder impingement pain, one can follow the mnemonic "Be-Ma-MeMoRSS," which stands for Bed positioning, Manual therapy, Medication, Modalities, Range of motion exercises, Stretching, and Strengthening. Proper sleep positioning is crucial to avoid aggravating shoulder pain, and maintaining good posture during activities like computer use and watching TV is essential to prevent rounded shoulders and shoulder pain.
What exercises can help improve shoulder range of motion?
Exercises like the pendulum exercise, fingers on the wall, wall angel, and shoulder circumference can help improve range of motion and alleviate shoulder pain. Stretching exercises targeting muscles like the pectoralis can also help relieve tension and improve flexibility in the shoulders. Utilizing modalities like heat and ice can aid in reducing inflammation and pain associated with shoulder impingement, with caution to avoid skin burns.
How can one stretch the mid and lower fibers of the shoulder?
To stretch the mid fibers of the shoulder, one can place the elbow at a 90-degree angle with the shoulder and move backward to feel the stretch without pain. For the lower fibers, raise the hand and elbow up, turning the body away from the doorway to stretch the muscles, including the latissimus dorsi and pectoralis muscles. Additionally, using a towel for a stretching exercise by grabbing it with one hand and pulling up and down can help stretch the shoulder muscles.
What are some strengthening exercises for the shoulders?
Strengthening exercises for the shoulders include pressing against a wall with the elbow straight to focus on the flexors of the shoulder. Using a corner to raise elbows to shoulder level and touching the corners can also strengthen shoulder muscles. Performing the shoulder press down exercise on a lower bench or sturdy surface by going down and up eight times can help strengthen the shoulder muscles. Additionally, the side plank exercise, involving raising the body on the knees or ankles and holding for 10-60 seconds, can strengthen the shoulders.
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Summary
00:00
Understanding and Alleviating Chronic Shoulder Pain
- Chronic shoulder pain is often caused by conditions like Impingement syndrome, Subacromial Bursitis, and Rotator Cuff Disease, which are essentially the same issue.
- Symptoms of chronic shoulder pain include pain during sleep, overhead activities, and difficulty with lifting and dressing.
- The shoulder's ball and socket structure relies on tendons, ligaments, and muscles, including the rotator cuff and bursa, to maintain stability.
- Impingement syndrome occurs when the supraspinatus tendon is pinched during arm movement, leading to pain and inflammation.
- To alleviate shoulder impingement pain, remember "Be-Ma-MeMoRSS": Bed positioning, Manual therapy, Medication, Modalities, Range of motion exercises, Stretching, and Strengthening.
- Proper sleep positioning is crucial to avoid aggravating shoulder pain, with specific recommendations for back, side, and stomach sleepers.
- Maintaining good posture during activities like computer use and watching TV is essential to prevent rounded shoulders and shoulder pain.
- Exercises like the pendulum exercise, fingers on the wall, wall angel, and shoulder circumference can help improve range of motion and alleviate shoulder pain.
- Stretching exercises targeting muscles like the pectoralis can help relieve tension and improve flexibility in the shoulders.
- Utilizing modalities like heat and ice can aid in reducing inflammation and pain associated with shoulder impingement, with caution to avoid skin burns.
16:44
Shoulder Strengthening Exercises for Flexibility and Strength
- To stretch the mid fibers, place your elbow at a 90-degree angle with the shoulder, ensuring the shoulder is at the same level. Move backward to feel the stretch without pain.
- Stretch the lower fibers by raising your hand and elbow up, turning your body away from the doorway to stretch the muscles, including the latissimus dorsi and pectoralis muscles.
- For exercise seven, use a towel to perform a stretching exercise by grabbing the towel with one hand and pulling up and down eight times on each side.
- The cross chest stretch involves stretching the posterior capsule of the shoulder by pulling across the chest, ensuring to relax and feel the fibers stretching.
- Strengthen the shoulder against the wall by pressing against it with your elbow straight, focusing on the flexors of the shoulder.
- Exercise number 12 requires using a corner to strengthen shoulder muscles by raising elbows to shoulder level and touching the corners, ensuring proper form and avoiding bending hips.
- Perform the shoulder press down exercise on a lower bench or sturdy surface by going down and up eight times to strengthen the shoulder muscles.
- The side plank exercise involves raising the body on the knees or ankles, ensuring the elbow is under the shoulder and holding for 10-60 seconds to strengthen the shoulders.
