One of the most common shoulder problems encountered in the clinic is a rotator cuff injury. These injuries can occur due to traumatic incidents like road traffic accidents or falls. However, an increasing number of people are seeking treatment for rotator cuff injuries caused by prolonged periods of sitting in a slouched posture while working from home. Also, this puts repetitive strain on the muscles and tendons in the shoulder region. Do you need therapeutic exercises for pain relief and recovery?
Self-Treatment and Care Advisey for Rotator Cuff and Shoulder Tendonitis: Therapeutic Exercises for Pain Relief and Recovery
If you have been experiencing pain and discomfort from a rotator cuff injury or shoulder tendonitis, there are several therapeutic exercises you can perform to alleviate pain, improve mobility, enhance stability, and promote recovery. Let’s explore these exercises in more detail.
- Mobility Exercises: Mobility exercises help restore the range of motion in the shoulder joint. Perform gentle movements to warm up the shoulder and gradually increase the range of motion. Examples of mobility exercises include pendulum swings, arm circles, and shoulder rolls. Start with small movements and gradually progress as your comfort and flexibility improve. Remember to perform these exercises in a pain-free range and avoid any jerky or forceful movements.
- Stability Exercises: Stability exercises aim to strengthen the muscles surrounding the shoulder joint, providing support and stability. One effective exercise is the scapular squeeze: sit or stand with good posture, squeeze your shoulder blades together, and hold for a few seconds before releasing. This exercise targets the muscles responsible for stabilizing the shoulder blades. Another beneficial exercise is the plank, which engages the core and promotes overall stability.
- Strength Exercises: Strength exercises help rebuild and strengthen the muscles of the rotator cuff. Some commonly recommended exercises include external rotation with resistance bands, internal rotation with resistance bands, and shoulder presses with light dumbbells. It’s essential to start with light resistance and gradually increase as you gain strength. Remember to maintain proper form and perform the exercises in a controlled manner.
- Stretching Exercises: Stretching exercises can help alleviate muscle tension and improve flexibility. Some effective stretches for the shoulder include cross-body arm stretches, posterior capsule stretches, and chest stretches. Hold each stretch for 20-30 seconds and repeat a few times on each side. Stretching should be done gently and without causing pain. If you experience discomfort, reduce the intensity of the stretch.
- Rest and Ice: Rest is crucial for the healing process. Avoid activities that exacerbate the pain or put strain on the shoulder. Moreover, applying ice to the affected area for 15-20 minutes several times a day can help reduce inflammation and alleviate pain. Remember to wrap the ice pack in a cloth to protect your skin.
- Posture Correction: Improving your posture is essential for preventing further strain on the rotator cuff. Be conscious of maintaining an upright posture throughout the day, especially during prolonged sitting or computer work. Sit with your back straight, shoulders relaxed, and avoid slouching or hunching forward. Also, consider using ergonomic equipment or aids to support proper posture.
- Gradual Return to Activity: As you progress in your recovery, gradually reintroduce activities that involve the shoulder. Start with low-impact exercises or movements that do not cause pain. Listen to your body and avoid overexertion. If you experience increased pain or discomfort during an activity, modify or discontinue it until you have fully recovered.
- Go to a good physiotherapist in your area or visit our clinic Nordicfysio in Punta Prima so you will get a proper advise and an advanced treatment to accelerate your injury recovery.
If you have more questions, I encourage you to come to our Nordicfysio clinic in Punta Prima or contact us and we will see what the cause is and how we can solve it.