Shoulder pain can significantly impact quality of life, making it hard to reach, twist, or sleep at night. When shoulder pain occurs, ligaments and tendons in this area need time to heal, and physical therapy, including manual therapy, stretching, and strength training, is a critical factor in speeding up the healing process.
Common Injuries Treated With PT
- Acute or Chronic Tears: Often caused by sports injuries or excessive heavy lifting, these tears can limit function and cause significant pain.
- Bursitis: A condition in which the bursa, a fluid-filled sac between the shoulder joint and rotator cuff tendons, becomes inflamed due to overuse or injury.
- Tendonitis: A type of inflammation that develops in shoulder muscles, often due to repetitive use or degeneration.
- Impingement: A type of pinching of the tendon by a bone spur, which can cause serious injury and limitations.
- Rotator Cuff Injuries: Tears in this group of muscles, most often caused by repetitive activities, can result in shoulder weakness, pain, tenderness, and loss of range of motion.
Also note that physical therapy can help improve poor posture or an aching back, both of which can contribute to shoulder pain.
Manual Physical Therapy for Shoulder Pain
Manual PT could include:
- Ice Therapy: The application of a cold compress to the area, which helps reduce inflammation and swelling, as the cold temperature narrows the blood vessels.
- Heat Therapy: Best used after swelling has reduced, especially for chronic pain. The heat loosens tight muscles, increases flexibility, and eliminates stiffness.
- Hands-on Therapy: Guided physical manipulations can gradually reduce existing injuries, restore proper movement and function of the muscles and joints, and reduce pain.
- Joint Mobilization: The process of applying force to joints and muscles to properly align them, improve function, and stimulate the body’s natural ability to heal.
- Taping: Applying a specific type of tape that stabilizes the joint, controls posture, or limits improper movement of the muscle activity. Tape therapy is highly effective at minimizing further injuries.
- Electrical Stimulation: Stimulates the nerve cells and small muscle fibers within the treatment area to lower your pain, support the tissue’s natural ability to heal, and increase range of motion over time.
Recommended Stretches for Shoulder Pain
Shoulder pain exercises, done under the guidance of a licensed physical therapist, work to rebuild and improve the functions of the muscles in the treatment area. After learning the proper strategies from your provider, you can also apply these stretches at home.
Some of our favorite stretches include:
One Arm, Shoulder Pull-Down
A single-arm, shoulder, or lat pull-down works the latissimus dorsi muscle. It encourages the fibers in the muscle to stretch and contract, which in turn promotes the muscles to heal. When done on a pull-down machine or cable machine, it also helps strengthen the back and biceps.
Shoulder Shrugs
This stretch requires lifting your shoulders toward your ears; the repeated motion simulates the upper back and neck muscles and helps improve trap-related injuries.
Shoulder Rolls & Circles
Rolling your shoulders in a circular motion forward or backward helps improve joint function, reduces tension, and improves posture.
Quadruped Shoulder Rolls
This shoulder injury exercise is performed while on your knees and resting on your hands. It requires you to rotate your shoulder blades upward and downward, then forward and backward. This exercise is excellent for improving shoulder stability.
Levator Scapula Stretch
This exercise focuses on the muscle that runs from the back of your neck to the upper shoulder. It improves function and reduces inflammation. To perform it, turn your head to the right, look downward, and then use your other hand to pull your head downward, stretching the muscle.
Chest Opener & Expansion
Hold a resistance band and pull it apart across the front of your chest. This helps stretch the muscles in your torso and shoulders, improving posture and reducing pain.
Upper Trapezius Stretch
This gentle stretch reduces tension in the upper trap. To complete it, lean your right ear to your right shoulder, bring your right arm up, and place it on your left ear, bringing your right ear more toward your shoulder. Keep your left arm behind your back as you perform the stretch. Hold for several seconds, then repeat on the left side.
Strength Training & Pain Management
While strength training can cause some mild soreness, it’s exceptional at improving muscle ability, increasing range of motion, and reducing pain.
Some of the most common strength training recommendations we recommend for clients include:
Upper Body Kneeling Push-Ups
Knee push-ups help build shoulder, triceps, chest, and core muscles. They’re similar to standard push-ups, but instead, you’re kneeling on the floor and bending your knees so your feet are off the ground.
Shoulder Press
A shoulder press builds muscles through the use of weight, such as using kettlebells or dumbbells. It focuses on the deltoid muscle group and aids in the improvement of the entire shoulder. You’ll simply hold the weight in your hand and push it upward over your head.
Tricep Pull-Downs
A tricep pull-down strengthens the triceps on the upper back of your arm. You’ll use a cable machine with a rope and push the cable downwards while keeping your elbows close to your body.
You might think, “Why would strengthening my triceps help my shoulders?” Tight triceps can contribute to shoulder pain because the long head of the triceps is attached to the shoulder blade. Shoulders and triceps are also both part of the anterior chain, along with the chest and quads, and are responsible for aiding in activities requiring pushing (which is why they’re sometimes referred to as “push” muscles).
Bent-Over Rows
A bent-over row targets the shoulders and upper and middle back muscles and requires you to pull a weight toward your chest while in a bent-over position.
Hanging Lateral Raise
You’ll build strength in the lateral deltoid and upper trapezius muscles in a hanging lateral raise. This exercise requires you to hold onto a door frame or a stable pole and raise your arm to a 30-degree angle from your body. Raise your arm until it’s at shoulder height, then lower it. You can use bodyweight or dumbbells.
Plank
A plank is an isometric (tightening a specific muscle or group of muscles) exercise that builds the muscles of your core and shoulders. The key to performing a plank exercise correctly is keeping your back to your heels straight during that period. Don’t push your rear into the air like you would for a Downward Dog pose.
Single-Arm Reverse Fly
This exercise improves the rear deltoids located behind the shoulders. You’ll use a cable machine or dumbbells and extend one arm away from your body.
When to See a Professional
In all situations, seek out a professional if you have:
- Persistent or worsening pain
- Limited range of motion
- Pain that limits your daily activities
Your therapist will develop a strategy to address your specific needs. You’ll then learn how to do those exercises properly. You’ll also get a better idea of how frequently to do them, what weights are best for your body’s needs, and what steps to take to reduce pain. Every person is different, which is why a personalized plan is so important.
Schedule a Consultation Today
Total Health Systems is a multi-disciplinary wellness center proudly serving individuals throughout Michigan. We offer physical therapy at all six locations, along with other complementary solutions, such as massage therapy and chiropractic care, to help treat a variety of conditions, including acute and chronic shoulder pain.
Schedule a consultation at one of our locations today and get one step closer to pain-free living.
