Shoulder Stability Exercises: A Holistic Approach to Shoulder Pain Relief
Shoulder pain is a frustratingly common problem affecting millions of Americans. Roughly 70% of adults will experience shoulder pain at some point in their lifetime. If you’re among them, know that relief is possible! A holistic approach to shoulder pain focused on shoulder stability exercises and physical therapy could be what you need.
Addressing the underlying weaknesses or imbalances in your shoulder can offer profound improvements. This approach treats the symptoms and the root causes of your pain for lasting results. Graham Therapy and Fitness
Importance of a Holistic Approach to Shoulder Pain
Your shoulder is a complex joint, and pain in it can have multiple origins: muscle weakness, poor posture, prior injuries, and more. Exercises focus on building strength, improving flexibility, and correcting your posture. These improvements help restore healthy function to your shoulder, paving the way for pain reduction and better quality of life.
What are the Benefits of Shoulder Stability Exercises?
Shoulder stability exercises in a holistic approach to shoulder pain can offer numerous benefits. These exercises can improve your range of motion, increase strength in the muscles supporting your shoulder, reduce pain, improve your posture, and reduce your risk of future shoulder injuries.
5 Shoulder Stability Exercises
While these exercises can significantly help, it’s essential to consult a physical therapist to ensure you are performing the movements correctly. They’ll create a personalized plan for your needs, maximize your recovery potential, and prevent future issues. Our clinic is here to answer your questions, address your concerns, and partner with you for a healthier, pain-free life.
Wall Slides
- Face a wall and make a “goal post” shape with your arms. Your elbows are bent and your forearms are vertical against the wall.
- Gently slide your arms upward as high as possible without pain, keeping them against the wall.
- Slowly return to the start position.
External Rotation
- Lie on your side with the affected shoulder up. Bend your elbow to 90 degrees and keep it tucked against your side. Hold light weights.
- Slowly rotate your forearm outward as far as comfortable.
- Return to the starting position.
Internal Rotation
- Attach a resistance band to a stable object. Stand with your affected side further from the anchor point.
- Bend your elbow to 90 degrees and hold the band with your hand near your waist.
- Slowly pull the band across your body towards your belly button, then return to the starting position.
Shoulder Blade Squeeze
- Sit up straight with your back against a chair.
- Gently try to squeeze your shoulder blades together for a count of five seconds. Slowly release and repeat.
Rows
- Using a resistance band, loop it around a stable object.
- Bend your elbows to 90 degrees with your hands close to your waist. Slowly pull the band toward you, keeping your elbows close to your sides. Return to the starting position.
Physical Therapy: The Next Step in Your Shoulder Pain Relief Journey
If shoulder pain disrupts your daily life, don’t let it linger. Physical therapy can identify the source of your pain and create a holistic treatment plan for lasting relief.
Call our team at Graham Therapy and Fitness in Bethesda to learn more about a holistic approach to shoulder pain and discover if this treatment path is right for you.