Three physical therapy exercises for shoulder pain in Swansboro, NC

Your shoulders play an important role in the majority of the movements you make in your arm on a daily basis. The shoulders are composed of several interacting bones, ligaments, tendons and muscles that all work together to provide stability and coordinate a full range of motion. When one or more of these parts are injured, the use of your shoulder or entire arm may be limited.

A few simple stretches can help reduce the severity of shoulder pain and prevent it from developing. Take a look at the three stretches below to get started on treating your shoulder pain today.

1. Doorway stretches

Stand in an open doorway and place your hands on each side of the door frame at about shoulder height. If it hurts to reach your hands this high while spreading your arms open, it’s okay to place them lower wherever comfortable. 

While pressing your hands against the door frame, take a small step forward until you feel a light stretch in your chest and each of your shoulders. Focus on keeping your back straight to help drive the stretch deep. Hold this position for a few seconds and then step back and rest for a few seconds. Repeat two to three times at least once per day. 

2. Pendulum stretches

To do a pendulum exercise, find a sturdy chair, bed or some other solid object at about waist height. Lean on this object, placing your strong arm on it to help support your weight. Let your arm with the sore shoulder dangle straight down.

While in this position, start to rotate your dangling arm in the air like you’re trying to draw small circles. Do this five to 10 times and then switch directions of the rotations. 

3. Neck tilts

Find a place to stand or sit with your back straight. Tilt your chin forward slightly until you feel the back of your neck begin to stretch. While in this position, lean your head in the opposite direction of the sore shoulder until you feel a stretch. Hold this position for 30 to 60 seconds. You can repeat in the opposite direction to help stretch the other shoulder too. 

Visit Peak Performance Sports and Physical Therapy in Swansboro, NC, for shoulder pain treatment

Do you have long-lasting pain or an injury that is limiting the use of your shoulder? Our physical therapists at Peak Performance Sports and Physical Therapy in Swansboro, North Carolina, can help you reduce and prevent shoulder pain. Contact our team today for more information about treating shoulder pain or to schedule an initial appointment.