Advice and Exercises

0523 - Oct 2018 (v1.2) April 2018 April 2021 Please note that if your shoulder pain started after a recent trauma please Simple Exercises contact your GP. Please complete all exercises below as your symptoms allow; aim for no more than 10-15 repetitions of each exercise, 2-3 times a day. Some exercises may cause This booklet has been produced by senior physiotherapists working for discomfort but should not cause significant pain. If your symptoms are not DynamicHealth. It offers simple advice and exercises to help you safely manage improving in 6 - 8 weeks or are worsening please call our Physio Advice Line for your shoulder problem, often the right advice and exercises are all that is needed. further support on 0300 555 0210. This leaflet has been made available to your GP, who may ask you to try the advice and exercises prior to physiotherapy assistance. About the Shoulder A. Shoulder Rolls The shoulder is the most mobile joint in the body. The main is a 1. Sit or stand. ball and socket joint, which allows a wide range of movement. The joint is surrounded by a tough fibrous sleeve called the capsule, which helps to support 2. Roll your backwards. the joint. A group of four muscles and their make up the , which 3. Repeat up to 10-15 times. Frequency: 2-3 times per day. controls movement and also helps to support the joint. There’s another smaller joint where the top of the shoulder blade meets the collarbone. B. Arm Lifts ( Active Assisted Flexion) Causes of Shoulder Pain There are many causes of shoulder pain, but most cases will only affect a small 1. Standing with hands gently clasped in front of you. area and are relatively short-lived. Shoulder pain isn’t always caused by a problem 2. Lift both arms straight forward over your head and then in the shoulder joint – problems in the neck can cause pain that’s felt over the lower them back to the starting position shoulder blade or in the upper arm. 3. Repeat up to 10-15 times. Frequency: 2-3 times per day.

5 Top Tips for Shoulder Pain C. Pushing Back of Hand Against Wall (Isometric External 1. Medication: Pain relievers such as Paracetamol and may help and Rotation) you should use them if you need to. Read the label carefully and check with 1. Stand with your upper arm close to your side, elbow at a your pharmacist if you have any queries. If you are unsure whether you can right angle and the back of your hand against a wall. take these or other medication please seek advice from your pharmacist or GP. 2. Push the back of your hand against the wall.

2. Physiotherapy Exercises: Often simple exercises, if preformed regularly, can 3. Repeat up to 10-15 times. Frequency: 2-3 times per day. be enough to settle your shoulder pain. 3. Rest and exercise: Aim for a balance between rest and activity to prevent the D. Pushing Back of Forearm Against Wall (Isometric shoulder from stiffening. Pace yourself to start with and try to do a bit more abduction) each day. Try to avoid movements that are most painful, especially those that 1. Stand sideways against a wall with your upper arm close to hold your arm away from your body and above shoulder height. It’s important your side and elbow at a right angle. to remain active, even if you have to limit how much you do. 2. Push the forearm to the side against the wall. 4. Posture: Don’t sit leaning forwards with your arm(s) held tightly by your side. This position can make the problem worse, especially if some of the pain is 3. Repeat up to 10-15 times. Frequency: 2-3 times per day. coming from your neck. When sitting, supporting your arm on a cushion on your lap may be beneficial. E. Shoulder Blade Strengthening ( Setting) 5. Reducing the strain: When raising your arm or lifting objects, reduce the strain on your shoulder by: keeping your elbow bent and in front of your body, 1. Sit on a chair. Place your hands beside you on the chair. and keeping your palm facing the ceiling. To lower your arm, bend your 2. Gently bring your shoulder blades back and press hands elbow, bringing your hand closer to your body. into the chair. 3. Repeat up to 10-15 times. Frequency: 2-3 times per day.