Your shoulders are incredibly flexible joints that allow your arms to move through a large range of motion.
They are used in almost every activity and they take a lot of punishment on a daily basis. As a result, they are prone to a wide range of injuries. It's important to take good care of your shoulders because even small problems can quickly become debilitating if not taken care of immediately.
The shoulder is prone to a variety of problems that can give you pain and limit your range of motion. Many of these are simply caused by wear and tear.
For example, a common injury is tendinitis of one of the rotator cuff muscles called the supraspinatus. Through poor posture or overuse, the tendon becomes inflamed and painful. When the bursa becomes inflamed you develop what is known as bursitis. This can be extremely painful.
Trigger points, small knots in the muscles, are very common around the shoulder and can refer pain and tenderness into the muscles or joints. The referred pain can mimic other shoulder problems like tendinitis and frozen shoulder.
Hold a cane or stick straight out in front of you. Slowly raise the “wand” as high as you can overhead. Hold the wand at the highest possible point for a couple of seconds. Lower the arms and repeat the exercise several times. By using a wand, the “good” arm helps assist the movement of the injured one.
For more exercises, read below
massage can help
Many massage therapists are trained to treat trigger points. As mentioned previously, these knots mimic other common shoulder conditions and are often an overlooked source of pain. Your massage therapist will be able to tell you if trigger points may be playing a role in your shoulder problem.
If you’ve injured your shoulder, your massage therapist will likely prescribe some exercises to help you regain the strength, flexibility and range of motion in your shoulder.
shoulder care checklist
To prevent shoulder problems from occurring, always practice healthy shoulder habits.