The shoulder is made up of three bones: the clavicle, the scapula and the humerus. Shoulder mobility is mainly ensured by the deltoid muscle and by the rotator cuff, but sometimes these muscles are put to the test, and can end up damaged or causing pain. Physiotherapy is a natural and effective solution to help you ease shoulder pain and recover your shoulder’s flexibility. Here are 4 physiotherapy exercises to try in order to get rid of it! Ask the advice of your doctor of physiotherapist beforehand.
Find a balance between exercise and rest
In order to prevent shoulder pain and to stop movement from becoming limited, it is recommended that you aim for a balance between physical activity and rest.
If you are unused to physical exercise, start gently and build up progressively, day by day, but remain active. Avoid movements that cause pain, especially above the level of the shoulders.
1) Pendulum exercise
Stand with one hand on the back of a chair (one that doesn’t have wheels!) or against the edge of a table. Leave the other arm hand down and swing it gently from front to back, in a circular movement.
Repeat this exercise around 5 times, two or three times a day.
2) Shoulder stretch
Stand up straight and raise your shoulders, holding the position for 5 seconds. Next stretch your shoulders backwards, to bring your shoulder blades together in your back, and hold the position for 5 seconds. Finally, push your shoulders downwards and hold the position for 5 seconds. Relax between each position, and repeat them 5 to 10 times.
3) Door stretch
Standing up straight in front of an open door, place your arms against each side of the door frame, with your arms wide open, bent at the elbows and your hands slightly above your head. Staying “stuck” to the door in this way, try to gently walk forwards through the door, until you feel a stretch in your shoulders (but not to the extent that it is painful). Hold the position for 15 seconds, and rest. Repeat the exercise 3 times.
Warning: do not do this exercise if you suffer from superior labral antero-posterial lesions of the shoulder.
4) Press against a door
- Stand facing an open door.
- Bend your elbow at right angle, keeping your upper arm by your side.
- Place the back of your hand against the frame of the door, with your palm open (on the left of the door for the left hand and shoulder, and on the right of the door for the right hand and shoulder)
- Push your hand outwards against the frame of the door
- Hold the position for 5 seconds
- Repeat this exercise 10 times on each side, 3 times a day.
Please note that these exercises are provided merely for informational purposes and do not replace the advice of a professional. Ask the advice of your physiotherapist.