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Home , Shoulder

Simple exercises C M

Pendulum exercise Door press Y K Stand with your good a) Stand in a doorway with PMS 1665 resting on a chair. Let your bent at a right PMS ??? PMS ??? your other hang down angle and the back of PMS ??? and try to swing it gently your against the door Non-printing backwards and forwards frame. Try to push your Colours and in a circular motion. arm outwards against the Non-print 1 Non-print 2 Repeat about 5 times. door frame. Hold for 5 JOB LOCATION: Try this 2–3 times a day. seconds. Do 3 sets of 10 Shoulder PRINERGY 3 repetitions on each side. This leaflet provides general information 1 about shoulder pain and simple exercises Shoulder stretch b) Use your other arm and, that may help. Stand and raise your still with your elbow at a right angle, push 2 shoulders. Hold for 5 seconds. Squeeze your your palm towards the shoulder blades back and door frame. Hold for 5 together and hold for 5 seconds. Do 3 sets of 10 3 seconds. Pull your shoulder repetitions on each side. blades downward and hold for 5 seconds. Relax and repeat 10 times. Summary • Most cases of shoulder pain aren’t Door lean caused by anything serious and Stand in a doorway with will ease within 2 weeks. both on the wall • You can take painkillers to ease pain. slightly above your head. Slowly lean forward until Taking them before exercise can you feel a stretch in the help you stay active without causing front of your shoulders. extra pain. Hold for 15–30 seconds. • Using an ice pack, learning how to Repeat 3 times. This protect your and being aware exercise isn’t suitable of your posture will help cases if you have a shoulder of shoulder pain. impingement. • Try the exercises suggested here to help ease pain and prevent future symptoms.

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AUK00005_Sholder_pain.indd 1-3 10/09/2012 16:10 How does the shoulder work? What can be done to help? Rest and exercise The shoulder is the most mobile in the If your pain has a particular cause, like Aim for a balance between rest and activity body. The main is a ball-and- , treating that condition may help. to prevent the shoulder from stiffening. socket joint, which allows a very wide range Following the self-help tips and exercises Pace yourself to start with and try to do a of movement. The joint is surrounded by here will also help, but if your pain isn’t bit more each day. Try to avoid movements a tough fibrous sleeve called the capsule, improving after about 2 weeks then that are most painful, especially those which helps to hold the joint together. A group you should speak to your GP. that hold your arm away from your body of four muscles and their make and above shoulder height. It’s important up the , which controls movement Medication to remain active, even if you have to limit and also helps to hold the joint together. Painkillers such as paracetamol and how much you do. There’s another smaller joint where the top ibuprofen may help and you should Posture of the shoulder blade meets the collarbone. use them if you need to. It’s important that you take them regularly and at the Don’t sit leaning forwards with your arm held tightly by your side. This position can What causes shoulder pain? recommended dose to help you control the pain and allow you to continue exercising. make the problem worse, especially if some There are many causes of shoulder pain, but Don’t wait until your pain is severe before of the pain is coming from your . When most cases will only affect a small area and taking painkillers. You can also rub anti- sitting, keep a pillow or cushion behind your are relatively short-lived. Shoulder pain may inflammatory cream directly onto the lower back with your arm supported on a also be part of a general condition such as painful area. cushion on your . or osteoarthritis. You shouldn’t take ibuprofen or aspirin if Reducing the Shoulder pain isn’t always caused by a you’re pregnant or have asthma, indigestion When raising your arm or lifting objects, problem in the shoulder joint – problems in or an ulcer until you’ve spoken to your doctor reduce the strain or pull on your shoulder by: the neck can cause pain that’s felt over the or pharmacist. Medication can have side- shoulder blade or in the upper outer arm. effects so you should read the label carefully • keeping your elbow bent and in front and check with your pharmacist if you have of your body Main features of the shoulder any queries. • keeping your palm facing the ceiling. To lower your arm, bend your elbow, Physiotherapy Rotator cuff Rotator cuff bringing your hand closer to your body. muscles If your shoulder pain is affecting your activity Acromioclavicular and is persisting, ask your GP about referral Your pain should ease within 2 joint weeks and you should recover over to a physiotherapist. Physiotherapy can help you to manage pain and improve your approximately a 4–6 week period. Subacromial bursa Collar strength and flexibility. A physiotherapist can You should carry on with the exercises () Outline provide a variety of treatments, help you overleaf for at least 6–8 weeks to help of joint understand your problem and get you back prevent symptoms returning. capsule Shoulder to your normal activities. Upper blade If you have severe pain or your arm bone () symptoms haven’t improved after () Shoulder joint 2 weeks, contact your doctor. (glenohumeral joint)

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