Have you been experiencing this nagging, dull, achy pain in your shoulder or upper arm lately? And it might hurt more so when you lift your arm up overhead? Chances are, you have an irritated rotator cuff which are four muscles that help stabilize the shoulder joint. Most of the time, those tendons and muscles get worn out after years and years of use, similar to an old clothesline hanging outside for years (do people still use those nowadays?!?). And let’s face it, your posture has probably not been that great because the human body is great at finding easier ways of doing things and having good posture requires work.
When the shoulders are rounded forward due to poor posture, this puts the shoulder joint in a bad position and as you lift your arm up, the bone “hits” the rotator cuff tendons and makes them irritated and painful. It’s best to try to stop this pain as quickly as possible because the longer you let it go on for, the harder it is to resolve and the longer it takes. Follow these tips to help alleviate your shoulder pain.
Stretch your chest. When the chest muscles get tight, they pull the shoulders forward into that bad posture position. Loosening these up with take some of the pain away and help you improve your posture. Try a chest stretch on a foam roller in order to loosen the muscles up. Hold for 30 seconds, repeat 3 times.
POSTURE. Making sure your shoulders are pulled back and chin is tucked in will allow for better positioning of the joint with arm movements. Try this: squeeze your shoulderblades together as much as you can. Then relax them just slightly. This should be the position that your shoulders should me in throughout the day.
Avoid overhead movements. If you are getting pain when you raise your arm, then stop doing it! The more and more you do it, the more it’s going to continue aggravating the shoulder. Avoid painful movements as much as you can. This will allow the tendons to heal.
Ice. With continued irritation of the rotator cuff, there’s inflammation at the tendons. Ice will help get rid of the irritation and decrease pain. Try icing for 15 minutes at a time, 2 times a day.
If the pain continues or you find that you aren’t able to move your arm as much as the other one, you should have it checked out by a medical professional like a physical therapist. They can help you regain the lost mobility and give you a long term program so that the pain does not return. If you want help with this, email me at Brenda@Revitalize-PT.com or check out our website at http://www.Revitalize-PT.com