Shoulders are often overlooked when it comes to exercise, but they play a crucial role in our everyday lives.
They support our bodies and help us carry out daily tasks. If you suffer from shoulder pain, however, it can become debilitating.
The shoulder joint is a ball-and-socket joint that connects the upper arm bone (humerus) to the body. The humeral head sits at the top of the socket, and the glenoid cavity lies below it.
There are two main muscles that move the shoulder joint: the rotator cuff and the deltoid muscle.
Shoulder pain can occur due to injury or overuse of this joint. Injuries include strains, tears, dislocations, fractures, and sprains. Overuse injuries include tendinitis, bursitis, and arthritis.
Shoulder pain may also be caused by problems with your bones, joints, ligaments, muscles, nerves, blood vessels, or organs.
It can result from an underlying medical condition such as diabetes, thyroid disease, rheumatoid arthritis, cancer, fibromyalgia, osteoporosis, gout, lupus, multiple sclerosis, stroke, carpal tunnel syndrome, or Lyme disease.
Fortunately, there are some exercises that you can do to alleviate shoulder pain.
How To Do Shoulder Exercises?
Exercise 1: Standing Cable Rows
Stand facing a cable station with your feet hip width apart. Grab the handles of the cable station with both hands and lean forward until your chest touches the bar.
Pull yourself back up so that your arms form a straight line with your body. Pause for one second before returning to the starting position. Repeat this movement 10 times.
Exercise 2: Dumbbell Lateral Raise
Stand holding a dumbbell in each hand. Keeping your elbows close to your sides, lift the weights toward your shoulders until your forearms are parallel to the floor.
Slowly lower them to the starting position. That’s one rep. Complete 12 reps on each side.
Exercise 3: Push-ups
Begin standing with your feet slightly wider than shoulder width. Your knees should be bent 90 degrees.
Lower your body into a push-up position by bending your elbows and lowering your torso until your chest nearly touches the ground.
Pause, then push back up to the starting position. Continue performing push-ups without resting for 30 seconds. Rest for 5 minutes, then repeat three sets of 15 repetitions.
Push-ups are not only good for your shoulders, but are also a fantastic exercise to build chest muscle at home.
Exercise 4: Reverse Fly
Lie faced down on the floor with your legs extended behind you. Bend your right knee and place your foot flat on the floor.
Extend your left leg straight out in front of you. With your palms facing up, raise your hips off the floor until your left thigh is perpendicular to your body.
Hold this position for five seconds, then slowly return to the starting position. Perform six sets of 10 repetitions on each side.
Other Exercise Tips
Avoid lifting heavier objects if you have chronic shoulder pain. Instead, try using lighter items like bags of groceries or laundry baskets.
Also, if you feel any sharp pains while doing any of these exercises, stop immediately and consult your doctor. If you’re experiencing severe pain, seek immediate medical attention.
Benefits Of Exercise For Shoulder Pain
The benefits of exercise for shoulder pain are numerous. Not only will it help keep your shoulder healthy, but it will also strengthen other areas of your body.
Here are just a few reasons why exercise is important for people who suffer from shoulder pain:
• Strengthens muscles around the shoulder joint.
• Improves range of motion.
• Helps prevent injury.
• Reduces stress and anxiety.
• Increases energy levels.
• Boosts metabolism.
• Relieves depression.
• Improves sleep quality.
Can Stress Cause Shoulder Pain?
Stress is another common cause of shoulder pain. If you’re constantly stressed about work, family, money, relationships, or anything else, it may lead to shoulder problems.
The good news is that you don’t need to completely eliminate stress from your life. Just make sure you take time to relax and unwind at least once every day.
You can do this by taking a walk outside, listening to music, reading a book, or even meditating.
How To Prevent Shoulder Pain In Women
If you’re a woman, there are some things you can do to avoid shoulder pain. First, make sure you get enough rest. This means sleeping well, eating properly, and getting plenty of relaxation time.
Second, make sure you use proper posture when sitting, standing, walking, or exercising. Finally, remember to stretch regularly. Stretching helps improve flexibility and reduce tension throughout your entire body.
How To Prevent Shoulder Pain In Men
Men can experience shoulder injuries from carrying heavy loads. Therefore, they should focus on strengthening their shoulders through regular weightlifting and resistance training.
They should also pay close attention to their posture. Finally, men should make sure they get enough rest and relaxation time.
Can Exercise Cause Shoulder Pain?
Yes, exercise can sometimes cause shoulder pain. However, this doesn’t mean you shouldn’t exercise.
It simply means that you should be aware of what you’re doing and how many shoulder exercises per workout you can safely perform, so you can avoid overdoing it. Here are a few tips to follow to ensure you stay safe during your workouts:
Warm Up Before Exercising
Warm-up before working out by stretching for 5 minutes. Start with simple stretches such as arm swings, neck rolls, and hamstring curls.
Then move into more advanced moves like side bends, forward lunges, and hip raises.
Stretch After Working Out
After working out, you should always stretch. Stretching helps loosen tight muscles in your back, legs, arms, and shoulders. Perform gentle movements until you reach complete muscle relaxation.
Use Proper Form When Doing Any Type Of Exercise
When performing any type of exercise, make sure you maintain proper form. This includes keeping your spine straight, your chest up, and your head down. Also, keep your feet flat on the floor.
Listen To Your Body
Listen to your body if you feel pain while working out. Stop immediately and consult your doctor if you have any concerns.
Does Yoga Help With Shoulder Pain?
Yoga has been shown to help relieve many types of pain. Yoga for sciatica, for example, does not only alleviate pain in the lower back, but also neck pains, headaches, and more. One study found that yoga helped people who had chronic shoulder pain.
However, the exact benefits of yoga aren’t fully understood. More research needs to be done to determine how effective yoga really is.
What Is The Best Way To Treat Shoulder Pain?
The best way to treat shoulder pain depends on its source. Some causes will require medical treatment, while others will only require lifestyle changes.
If you think you might have a problem, see your doctor right away.
What Are The Main Causes Of Shoulder Pain?
There are several sources of shoulder pain. These include:
1) Arthritis: Shoulders are made up of bones, ligaments, cartilage, and other soft tissues. Over time, these structures wear down and become damaged. As a result, arthritis can lead to shoulder pain.
2) Rotator Cuff Tear: A tear in one of the rotator cuff tendons can cause shoulder pain.
3) Bursitis: Inflammation of the bursa sacs around joints can cause pain.
4) Tendinitis: Tendinitis refers to inflammation of the tendon itself.
5) Ligament Tears: Torn or stretched ligaments can cause shoulder pain. In some cases, surgery may be required to repair them.
6) Muscle Spasms: Muscles can spasm when they are strained or injured.
7) Frozen Shoulder: A frozen shoulder occurs when the shoulder becomes stiff due to lack of use.
8) Osteoarthritis: Osteoarthritis refers to degenerative joint disease.
9) Rheumatoid Arthritis: Rheumatoid arthritis is an autoimmune disorder characterized by inflammation of the joints.
10) Sports Injury: Sprains, strains, tears, and fractures can occur during sports activities.
11) Other Conditions: There are other conditions that can cause shoulder pain. Examples include carpal tunnel syndrome, tennis elbow, and fibromyalgia.
How Can I Prevent Shoulder Pain?
Preventing shoulder pain starts with making smart choices about your diet and lifestyle. Here are some tips to help you stay healthy:
Make sure you eat plenty of fruits and vegetables. They provide nutrients like vitamins, minerals, fiber, antioxidants, and phytonutrients. Knowing what to eat is also one of the essential ways on how to speed up muscle strain recovery if that is the source of your pain.
Staying hydrated helps prevent muscle cramps, dehydration, constipation, and kidney stones.
Get Enough Sleep
Lack of sleep can affect your mood, energy levels, and ability to concentrate.
You should make it a priority to get at least seven hours of sleep each night as a lack of sleep can drastically increase stress levels which in turn, leads to exacerbated shoulder pain.
Regular physical activity improves overall health and reduces stress. It also strengthens muscles, increases bone density, and boosts metabolism.
To conclude, exercise can relieve shoulder pain by improving flexibility, strength, and balance. It also improves overall health and well-being.
However, you should always consult with your doctor prior to undertaking strenuous exercise after experiencing chronic shoulder pain, as you may exacerbate your symptoms as opposed to relieving them.
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