Tips to Help Alleviate and Prevent Shoulder Pain
Do you notice your shoulder is waking you up at night? Are you having difficulty reaching or lifting overhead? You might have a rotator cuff injury or another shoulder disorder. At Santa Clarita Valley Therapy Services, our physical therapists can help figure out what is causing your symptoms and how to resolve them so you can use your arm and get a good night’s rest!
The most common cause of shoulder pain is due to injury or dysfunction of the rotator cuff. The shoulder joint is formed where the upper arm bone (i.e., humerus) fits into the shoulder blade (i.e., scapula). It is known as a ball and socket joint.
The rotator cuff is a group of muscles and tendons surrounding the shoulder joint. The job of these muscles is to help move the arm and stabilize the ball in the socket. Shoulder pain occurs if the shoulder tendons are pinched by the bones of the shoulder resulting in the tendons becoming inflamed or damaged.
At Santa Clarita Valley Therapy Services, our physical therapists can help identify the cause of your shoulder pain and the steps needed to resolve it.
Request an appointment today, and let us help you get your arm moving again!
Conditions That Cause Shoulder Pain
The shoulder is the most mobile joint in the body, allowing us to use our arms in various ways, including reaching, pushing, pulling, lifting, and throwing. The complexity of movement requires the upper back (i.e., spine), shoulder blade (i.e., scapula), and the arm bone (i.e., humerus), and all the muscles and nerves work together to achieve the mobility and function we are accustomed to.
If any part of the system is not working correctly, we become more susceptible to injury. Repetitive stress or trauma can damage the shoulder complex and lead to pain. The most common shoulder problems fall into the following categories:
- Tendon inflammation
- Bursitis
- Tendon tear (i.e., partial, complete, or degenerative)
- Instability (i.e., partial or total dislocation)
- Degeneration and/or arthritis
- Fractures
Our therapists will guide the most effective treatments, including manual therapy, exercise recommendation, and injury prevention strategies.
Daily Exercises That Can Help The Shoulders
Our team at Santa Clarita Valley Therapy Services will identify the underlying causes of your shoulder pain and develop a treatment plan based on your individual needs. We emphasize targeted stretches/mobility work strengthening exercises to help your recovery and prevent future problems.
If you are looking to get started with some safe stretches that are used to help improve your shoulder function, try the following exercises:
Across-the-Chest Stretch
This exercise helps increase flexibility and range of motion in your shoulder joint and the surrounding muscles. Remember to stop if you feel increasing pain in your shoulder.
Start by bringing your right arm up and across your chest with your hand gently resting on your left shoulder, or use your left hand to support your arm by the elbow.
Use your left hand to gently press the right arm towards your chest until you feel a stretch in the right shoulder. Hold this position for 20-30 seconds and do 3-5 reps. Repeat on the opposite side.
Chest Expansion / Posture Corrections
This exercise promotes mobility of the upper back and range of motion in your shoulders. Slouching places the shoulder in a vulnerable position and makes you more susceptible to injury and pain.
While standing, hold a strap or towel behind your back with both hands. With control, move your shoulder blades toward each other while lifting your chest/breast bone. Finish by lifting your chin slightly to the ceiling.
Hold for 20-30 seconds and repeat 3–5 times.
Thread the Needle
Start on your hands and knees. Lift your right hand toward the ceiling with your palm facing away from your body. Next, lower your right arm under your chest and reach across your body to the left side with your palm facing up.
Hold this position for 20-30 seconds and do 3-5 reps. Repeat on the opposite side.
Strengthening your shoulder muscles (i.e., rotator cuff and shoulder blade muscles) can also help support and stabilize your shoulder joint. Strength training can potentially decrease muscle imbalances and reduce the risk for shoulder injuries and shoulder pain.
Request an Appointment at Santa Clarita Valley Therapy Services Today!
Our team of physical therapists can help alleviate your shoulder pain and get your arm moving again. Call today and schedule your appointment!
🏆 Shoulder Saver Challenge
Can you spot the habits that help protect your shoulders?
Ergonomic Tips for Good Shoulder Health
Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace.
Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury.
At Santa Clarita Valley Therapy Services, our team evaluates not just your shoulder joint but the entire movement system, including your spine. Our certified McKenzie therapists take a targeted approach to identifying and resolving symptoms!
If You Have an Office Job…
- Adjust your desk and chair so elbows rest at a 90-degree angle.
- Keep your mouse and keyboard close together to avoid overreaching.
- Position your monitor so the top is at or just below eye level.
- Take regular breaks to stretch and reset posture.
If You Have a Manual Job…
- Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.
- Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body.
- Take regular breaks to reduce fatigue from repetitive movements.
- Warm up before the workday to prepare your shoulders and spine.
Call Santa Clarita Valley Therapy Services for Personalized Support
Want to reduce stress on your shoulders throughout the day? Our physical therapists offer personalized ergonomic evaluations and movement strategies to help you feel and function better. Call today to schedule your visit.
We’re Hiring a Certified Occupational Therapy Assistant (COTA)!
We’re looking for a compassionate, motivated COTA to join our team. If you’re passionate about helping patients regain independence and improve their quality of life, we’d love to hear from you.
Exercise of the Month
Standing Dumbbell Reverse Fly
(Upper Back, Shoulders)
Stand with your feet hip-width apart, holding a dumbbell in each hand. Hinge forward slightly at the hips with a flat back, letting your arms hang down with palms facing each other. Keeping a slight bend in your elbows, lift both arms out to the sides until they reach shoulder height. Squeeze your shoulder blades together, then lower back down with control.
3 Sets, 10 Reps
(Materials needed: dumbbells)
Hear What This Patient Had to Say About Santa Clarita Valley Therapy Services
“I love the team here at SCV Therapy! They don’t push past what I can do, but push me to my limits and encourage me. Thank you!” – C.H.
Healthy Recipe: Grilled Salmon with Peach Salsa
Ingredients
- 2 salmon fillets (about 6 oz each)
- 1 tbsp olive oil
- Salt, black pepper, and a pinch of smoked paprika
- 1 large ripe peach, pitted and diced
- ¼ cup red bell pepper, finely chopped
- ¼ cup red onion, finely diced
- 1 tbsp fresh jalapeño, minced (seeds removed for less heat)
- 2 tbsp fresh cilantro, chopped
- Juice of 1 lime
Directions
- Prep the salsa: In a medium bowl, combine the diced peach, bell pepper, red onion, jalapeño, cilantro, and lime juice. Toss gently, season with a pinch of salt, and set aside so the flavors can meld.
- Season the salmon: Pat the salmon fillets dry with a paper towel. Rub them with olive oil, then season evenly with salt, pepper, and smoked paprika.
- Grill (or sear): Heat a grill or a stovetop skillet over medium-high heat. Cook the salmon skin-side down for about 4-5 minutes until the skin is crispy. Flip and cook for another 3-4 minutes, or until the fish flakes easily with a fork.
- Plate and serve: Transfer the cooked salmon to plates and spoon a generous mound of the fresh peach salsa right over the top.
Sources
https://www.jospt.org/doi/10.2519/jospt.2020.0501
https://www.jospt.org/doi/pdf/10.2519/jospt.2020.8498
https://www.physio-pedia.com/Evidence_Based_Interventions_for_Shoulder_Pain
https://www.jospt.org/doi/10.2519/jospt.2020.0501
