Shoulder joints are one of the most frequently employed human anatomy mechanisms. They can become painful (in movement) owing to an old injury or some medical condition. Here are some simple tips to tackle painful shoulder issues.
What are the main causes of painful shoulder movements?
It is important to understand that your shoulder anatomy is one of the most complicated in human body. Your shoulder has to efficiently rotate at 180-degree angle while ensuring stable movement and required strength. Interestingly, the most delicate muscles and tendons in the shoulder are required to complete this process. They are easily damaged when exposed to some trauma.
Rotor cuff is a set of four delicate muscular bonds that hold the shoulder joint in place. They are vital in ensuring proper shoulder movement. In case of an injury, the humerus bone can improperly fit with shoulder blade socket and result in pain and swelling. Here are some useful tips on maintaining a healthy shoulder and freeing yourself from painful shoulder movements.
- Adopt a healthy shoulder posture with proper exercising. Poor posturing is the major and known reason for repetitive shoulder injuries. Keeping your shoulders in slouched posture for long affects your shoulder movement mechanics negatively. In the process, weakened shoulder blade and rotor cuff muscles add to the risk of shoulder injuries.
- Build up the muscle strength of your rotor cuff. It is important to understand that stronger cuff muscles are key to avoiding most shoulder injuries. The best exercise is to stretch your arm straight up while lying on your side. Then lower your arm down to your hip and lift it back to the original position. This exercise must be repeated in 2 sets daily (10 to 15 times). Ensure that you don’t feel any pain while performing this exercise. In case of any pain or discomfort, stop exercise and consult your therapist.
- Workout to stabilize the scapula. Your shoulder blade is the hub of your shoulder movement that is pulled by a complex set of muscles through attachments. For every movement related to ricking, pulling or reaching, the scapula comes into play. Simplest exercise to improve the scapula stability is to stand in front of a wall, while keeping your arms relaxed; pinch the shoulder blades in unison. Hold the contraction for five seconds and repeat the process ten to fifteen times.