Do you find yourself rubbing your shoulder, feeling a dull ache or sharp pain whenever you move your arm? Do you have difficulty lifting your arm or doing tasks that involve your shoulder? If so, you might be experiencing a common condition that affects many people. Fortunately, the osteopaths at Inner Wellness can help you find relief and get back to feeling your best. Forget the pain - you'll be rubbing shoulders with your mates in no time.
What is causing this Shoulder Pain?
The shoulder is a complex joint made up of bones, muscles, tendons, and ligaments that work together to allow you to move your arm in different directions. When any of these components become injured, inflamed, or strained, it can lead to shoulder pain. There are different types of shoulder pain, but some of the most common include bursitis, frozen shoulder, and rotator cuff tendinopathy.
Bursitis: This occurs when the small fluid-filled sacs called bursae, which cushion the joints, become inflamed. Bursitis can cause pain and stiffness, making it difficult to move your shoulder.
Frozen Shoulder: Also known as adhesive capsulitis, this condition causes pain and stiffness in the shoulder joint. It typically develops gradually over time and can make it challenging to perform everyday activities such as reaching or lifting.
Rotator Cuff Tendinopathy: This occurs when the tendons that attach the muscles of the rotator cuff to the bone become damaged or inflamed. It can cause pain and weakness in the shoulder, making it difficult to lift your arm or perform overhead activities.
What You Can Do at Home?
It's important to note that before starting any exercise program for shoulder pain, it's best to consult with your healthcare professional, such as an osteopath or physical therapist, who can properly assess your condition and create a personalised exercise plan.That being said, here is a short video of exercises that you could try at home, with instructions below the video.
Thoracic mobility- cat/cow. Kneeling with knees under hips, hands under shoulders. Long through the spine, strong through the chest. Begin rounding your spine by tucking your tail bone & lowering your head, eyes between your legs. Reverse that movement & extend your tail bone and crown of the head to the ceiling, arching your spine. Enjoy!
Thread the needle- still in four point kneeling position. Elevate one hand up towards the ceiling opening through the chest, eyes to the sky. Next thread that same arm between the opposite hand and knee. Allowing your scapular & head to rest on the floor. Again eyes to sky. Yum! Keep hips square throughout exercise.
Rotator Cuff strength- lying on your side hold a small weight in your hand. Keeping wrist straight & elbow in by your waist. Pivot at the shoulder & raise the weight up to the ceiling whilst keeping the elbow by your side. Remember - wrist straight. Return to start position. Repeat.
Scarecrow- laying face down for head on the floor. Legs together & active. Tuck your tail bone, lengthening your back. Raise hands & forearms off the floor, then lift elbows off the floor, then extend your upper back off the floor, keeping the neck long. Extend arms out like super woman, bend arms back, lower your torso, then lower your elbows, then lower your forearms. This one is a goodie!
Infraspinatus foam roller release- find your infraspinatus muscle on the surface of your shoulder blade. Lie on your side with a foam roller under your arm pit. Interlock fingers behind your neck, elbow resting on ground. Roll back over your shoulder blade, opening through your chest, then roll forward towards your arm pit and pec.
How Can Osteopaths at Inner Wellness Help?
At Inner Wellness, our osteopaths are trained to diagnose and treat a wide range of musculoskeletal conditions, including shoulder pain. During your initial appointment, we'll conduct a comprehensive evaluation to identify the root cause of your shoulder pain. We'll look at your medical history, assess your posture, and perform a thorough physical examination of your shoulder and surrounding areas.
Based on our findings, we'll create a customised treatment plan that may include a combination of techniques such as soft tissue massage, joint mobilisation, and therapeutic exercise. Our goal is to relieve your pain, restore your mobility and help you get back to your daily activities as quickly as possible.
We Care About Your Well-Being
At Inner Wellness, we understand that living with shoulder pain can be frustrating and can impact your quality of life. That's why we take a personalised approach to each of our patients and work with you to address your specific needs and goals. We believe that every individual is unique, and we tailor our treatments accordingly to help you achieve optimal health and well-being.
We're Here to Help
If you're experiencing shoulder pain, don't suffer in silence. At Inner Wellness, we're committed to helping you find relief and get back to doing the things you love. With our help, you can say goodbye to shoulder pain and hello to a pain-free, active lifestyle. Subscribe to our newsletter and be the first to know about our tips to improve your health. Or book an appointment now and let our experienced practitioners care for you. Don't miss out, join our community today!
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