Shoulder pain can be debilitating. If you’re suffering from shoulder pain, you’re one of millions of Americans who struggle with this type of discomfort every day. Getting treatment for your shoulder pain, however, doesn’t have to be inconvenient. Our doctors have put together a list of exercises and treatments you can do at home, so you can reduce your pain and discomfort in between visits with our board-certified medical professionals.
Let’s go over how to stretch and massage your shoulders at home, so you can feel more comfortable throughout the day between your visits to Baylis and Brown Orthopedics.
Arm Across the Chest
This exercise is great for patients who wish to enhance the range in motion of their shoulder muscles and increase their flexibility. It’s important that you stop this or any exercise if you feel any pain or discomfort.
- Bring your right arm across your chest to the left side.
- Lift your left arm up over your right arm for extra support.
- Hold this position for at least one minute.
- Release and repeat on the opposite side.
- Repeat three to five times per side for ultimate results.
The Pendulum
Our doctors also call this exercise shoulder circles or a hanging arm stretch. This is a great exercise to warm up the muscles in your shoulders and increase flexibility.
- Stand with your left hand supported on a table or the back of a chair, allowing your right arm to hang down at your side freely.
- Circle your right arm while it hangs five times clockwise and counter-clockwise.
- Repeat on the opposite side, with your right hand supported and your left arm hanging.
- Repeat three to five times per side for ultimate results.
Neck Release
This neck release exercise helps release tension in the base of your neck and down to your shoulders.
- Lower your chin down to your chest. You should feel a gentle pull on the backside of your neck.
- Slowly tilt your head to the left to stretch your right shoulder.
- Hold this position for up to one minute.
- Release your head to the center and repeat on the opposite side.
- Repeat three to five times per side for ultimate results.
Doorway Stretch
This stretch is easy to do anywhere you go, as all you need is a door frame. Not only does this exercise strengthen the muscles in your shoulders, but it also opens your chest for an even deeper stretch.
- Stand in a doorway with your elbows and arms resting against the frame at a 90-degree angle.
- Step one foot forward as you press your palms into the sides of the door frame.
- Lean and engage your abdominal muscles for up to 30 seconds.
- Repeat the stretch with your opposite foot forward.
- Repeat each side three to five times for ultimate results.
Massage Your Affected Area
Either before or after stretching, we encourage our patients to massage the areas that cause them the most discomfort. You can either try to achieve this by yourself or ask a friend or family member to help you. If you are alone, consider using a dense rubber ball or a tennis ball to dig into the muscles of your affected areas. Massaging your shoulders breaks up muscle tension, relaxing your muscles and reducing inflammation.
Shoulder Pain Treatment in Plantation, FL
If you’re suffering from shoulder pain and are looking for treatment, we encourage you to come in and see the orthopedic specialists at Baylis and Brown. Our expert team of dedicated doctors are proud to offer a wide range of cutting-edge treatments for your shoulder pain or any other condition you may be struggling with. In addition to general orthopedics, our board-certified orthopedic specialists are proud to offer treatments in sports medicine and for work-related injuries.
If you have any questions about how the doctors at Baylis and Brown can help you, we encourage you to give us a call today at (954) 476-8800. One of our dedicated team members will be happy to speak with you and assist you over the phone. If you’d like to schedule an appointment with one of our board-certified orthopedic specialists, we encourage you to use our convenient online form.
