5 Simple Exercises to Help Relieve Sudden Shoulder Pain

SKĐS – Sudden shoulder pain can occur for many reasons. Performing some basic shoulder exercises can help reduce pain quickly.

According to Harvard Medical School, the shoulder has a wider and more varied range of motion than any other part of the body. It is a ball-and-socket joint that supports all movements of the hand.

Content

• 1. Shoulder stretch with towel
• 2. Wall slide
• 3. Shoulder rotation
• 4. Shoulder flexion
• 5. Armpit stretching exercises to reduce shoulder pain

According to the American Academy of Orthopedic Surgeons, shoulder pain can be caused by tendonitis, instability, arthritis, or fractures... However, shoulder exercises not only improve movement but also increase strength.

Here are five exercises that may help with sudden shoulder pain that is not caused by a fracture.

1. Shoulder stretch with towel

Shoulder towel stretches help improve mobility, often focusing on shoulder rotation using a towel for support.

How to do: Wrap a towel about 90-100 cm long over the strong shoulder, use the painful hand to grasp the bottom end of the towel, gently use the strong hand to pull the towel to lift the painful arm up to the back.

Note, perform the movement slowly and in a controlled manner, hold the stretch (15 - 30 seconds) and stop when you feel uncomfortable to avoid pain, repeat 10 - 20 times/set.

Using a stretching towel can help relieve shoulder pain.

2. Wall slide

Wall slides improve mobility, posture, upper back strength, while focusing on controlled movement and shoulder blade stability.

How to do:

• Stand facing a wall with your thumbs pointing away from the wall and your forearms in line with the wall.
• Keeping your shoulder blades back, gently lift both arms up and slowly slide them down without shrugging or arching your back to improve movement and control of your shoulder blades.
• Do this exercise 8 times/set, 2 sets a day.

How to do wall slide.

3. Shoulder rotation

Shoulder rotation improves shoulder mobility, tones the muscles of the arms and upper back (biceps, triceps, deltoids), increases blood flow to the area, reduces the risk of pain and improves posture.

How to do:

• Stand or sit upright, raise your arms out to your sides; keeping them straight, rotate them clockwise and counterclockwise, as if drawing a circle in the air.
• Start with small circles and gradually increase the motion, depending on your shoulder's ability and pain; perform eight repetitions of this exercise per set, 2-3 sets/day.

Shoulder rotation helps increase blood flow to the shoulder area and relieve pain.

4. Shoulder flexion

This exercise helps reduce stiffness, relieve pain, and increase range of motion, promoting better posture and making daily activities easier.

How to do:

• Lying on your back with your arms by your sides and your knees bent, clasp your hands in front of your chest and raise your arms straight over your head.
• Then bring your arms back in front and repeat the movement.
• Make sure to keep the movements slow to feel the movement of the muscles and try to do eight repetitions in three sets.

How to do shoulder flexion.

5. Armpit stretching exercises to reduce shoulder pain

This is a move that helps relieve shoulder stiffness, especially useful for sudden shoulder pain or frozen shoulders.

How to do:

• To perform the movement, prepare a shelf or some flat surface at chest level, use the good arm to lift the injured arm to the surface. Then, keeping the arm on the surface, slowly bend the knee to feel the stretch in the armpit.
• Bend your knees lower to stretch your armpits a little more, then slowly stand up; repeat this movement and bend your knees a little more to stretch your armpits, but don't overdo it.
• Do this stretch 10 to 20 times a day.

Perform armpit stretches with a support shelf to help relieve shoulder pain.

Incorporating regular shoulder exercises, even in people without shoulder pain, can help improve posture, reduce the risk of injury during sports or daily activities, and increase overall upper body strength. However, these exercises are not a substitute for ongoing medical treatment.

Source: https://suckhoedoisong.vn/5-bai-tap-don-gian-giup-giam-dau-vai-dot-ngot-16925111913310363.htm