See These 3 At-Home Exercises to Help Your Shoulder Get Stronger

Shoulder injuries are frequently caused by athletic activities that involve excessive, repetitive overhead motion, such as swimming, tennis, pitching, and weightlifting. Injuries can also occur during everyday household activities such as washing walls, hanging curtains, and gardening. Depending on the severity of the pain and the range of motion of the shoulder, these problems can be minor or serious.

The shoulder is the most movable joint in the human body. It consists of a group of four muscles and their tendons called the rotator cuff, which gives the shoulder its wide range of motion.

Swelling, damage, or bone changes around the rotator cuff can cause shoulder pain. You may have pain when lifting the arm above your head or moving it forward or behind your back. The most common cause of shoulder pain is rotator cuff tendinitis or bursitis, which occurs when rotator cuff tendons become trapped under the bony area of the shoulder. The tendons become inflamed or damaged.

Signs You Need to Visit a Chiropractor

Shoulder pain is very common, and if you do regular exercises or practice some of the sports mentioned above, you have a high chance of getting this injury. That is why you should consult a chiropractor for shoulder pain in Florida who will help you recover your shoulder. 

If you are experiencing pain in your shoulder, ask yourself the following questions:

  • Is my shoulder stiff? Can I rotate my arm in all the normal positions?
  • Does it feel like my shoulder could pop out or slide out of the socket?
  • Do I lack the strength in my shoulder to carry out my daily activities?

If your answer is yes, you should consult a Chiropractor After Accident in Florida to determine the severity of the problem and start a treatment plan. 

The Exercises You Need to Do 

Many injuries can be safely treated without the intervention of an orthopaedic surgeon. Your chiropractor may prescribe a series of exercises to strengthen the shoulder muscles. A common home exercise program can be used in addition to a formal supervised physical therapy program. 

Here are some exercises you can do for your shoulder: 

Basic Shoulder Strengthening

Attach elastic tubing to a doorknob at home. Gently pull the elastic tubing toward your body. Hold for a count of 5. Repeat 5 times with each arm. Perform twice (2 times) a day.

Wall push-ups

Stand facing a wall with your hands on the wall and your feet shoulder-width apart. Slowly perform a push-up. Hold for a count of 5. Repeat 5 times. Perform twice (2 times) a day.

Shoulder press-ups

Sit upright in a chair with an armrest, with your feet touching the floor. Use your arms to rise off the chair slowly. Hold for a count of 5. Repeat 5 times. Perform twice (2 times) a day.

Home Care for Relieving Your Shoulder Pain 

If your shoulder hurts, you can also start a plan without contacting your chiropractor. However, if the pain does not go away, you should consider visiting a Chiropractor for Shoulder Pain in Florida who will prescribe you a customized program for your recovery. 

Here are some tips for helping shoulder pain get better at home:

  • Put ice on the shoulder area for 15 minutes, then leave it off for 15 minutes. Do this 3 to 4 times a day for 2 to 3 days. Wrap the ice in cloth. Do not put ice directly on the skin because this can result in frostbite.
  • Rest your shoulder for the next few days.
  • Slowly return to your regular activities. A physical therapist can help you do this safely.
  • Taking ibuprofen or acetaminophen may help reduce inflammation and pain.

Rotator cuff problems can also be treated at home:

  • If you have had shoulder pain before, use ice and ibuprofen after exercising.
  • Learn exercises to stretch and strengthen your rotator cuff tendons and shoulder muscles. 
  • If you are recovering from tendinitis, continue to do range-of-motion exercises to avoid a frozen shoulder.

What to Do to Prevent Shoulder Injuries?

Keeping the joints healthy, strong, and flexible will reduce the risk of injury to your rotator cuff and shoulder. Here are some examples:

Weight-bearing activity: Lifting small weights or doing body-weight exercises such as planks or modified push-ups, as mentioned above, will build both stronger bones and stronger shoulder muscles.

Stretching before you start doing exercises: A daily stretching routine that includes a warm-up (such as two minutes of marching in place) is important to make muscles long, supple, and better able to react quickly if you lose your balance.

Eating healthy: A good diet with vegetables and fruits, legumes, nuts and seeds, some poultry and fish, and some dairy products (like yogurt or cottage cheese) will provide most of the vitamins, minerals, and nutrients to keep your muscles and bones healthy.

Avoid lifting heavy objects overhead: If possible, keep those objects at or below your waist. This can stress your shoulders and will increase your risk of having an injury. Holding heavy objects away from your body and lifting them above your head can tear your rotator cuff.

Early diagnosis and proper treatment are essential for optimal recovery from shoulder pain. If your shoulder pain is causing significant discomfort or impacting your daily life, don’t hesitate to seek professional medical advice. Here at Injury Assistance Network, we can help you locate the best professionals for an optimal recovery!

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    See These 3 At-Home Exercises to Help Your Shoulder Get Stronger