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SHOULDER PAIN
2 Exercises to Treat a Painful Shoulder
Learn how strengthening your rotator cuff can improve shoulder stability and help reduce pain during overhead movement.
Author:
Rhys Burgess, Physiotherapist
|
Published Sep 20, 2021
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The Painful Arc
If you are experiencing shoulder pain when raising your arm above your head it is important to consider the rotator cuff as a possible cause. The biomechanics of the shoulder are largely controlled by the rotator cuff and addressing impairments in this group of muscles could be the key to recovery.
Why does a painful shoulder occur?
A painful arc of movement between 60 and 120 degrees is commonly seen when impairments of the rotator cuff are at play. The rotator cuff is a group of muscles that provide stability to the shoulder. These muscles have to work harder when moving into overhead positions to maintain the stability of the joint. When the rotator cuff becomes weak or dysfunctional, their ability to maintain shoulder stability and joint approximation can become impaired which can lead to a painful arc of movement.
What can cause a dysfunctional rotator cuff?
There are many underlying factors that can lead to a dysfunctional rotator cuff. These can be broken down into non-modifiable and modifiable factors. Non modifiable factors include tendon histology (or tendon quality), age and genetics. Modifiable factors include muscle flexibility, strength and performance, shoulder kinematics, posture, ergonomics and finally shoulder anatomy.
So what can you do to help fix your painful arc?
Training and strengthening the rotator cuff muscles to effectively stabilise the shoulder and better facilitate joint approximation can help reduce pain through this arc of movement. Below are two exercises to get you started on a journey towards a pain-free shoulder.
Shoulder external rotation isometric holds with a band
Keep your elbows by your side and bend them to 90 degrees while holding a tensioned resistance band in both hands. Keep your shoulder blades back and down as you rotate your affected shoulder outwards. Hold for 20 seconds and repeat 5 times.
Side lying shoulder external rotation.
Lie on your side with your affected shoulder on top. Keep your upper arm against your side and bend the elbow to 90 degrees. While holding a light weight rotate your forearm upwards while keeping the elbow in contact with you body. Keep your shoulder blade back and down throughout the movement and ensure you do not roll backwards with your body. Control the movement back to the starting position. Repeats 10 times for 3 sets
Still Struggling With Shoulder Pain?
If you are currently experiencing any shoulder pain the coaches at PEAK are trained to assist in developing a plan to get you back to performing the things you enjoy doing.
Get Expert Shoulder Assessment and Treatment