Shoulder injuries, including shoulder tendonitis, can be incredibly painful and limit your full range of motion. This condition usually affects the rotator cuff tendon and can arise from sudden injuries in sports or often stems from overuse or repetitive joint movements that stress the shoulder joint. It frequently results in a loss of shoulder strength.
Thankfully, with current treatment options including various exercises, you can alleviate shoulder pain, improve shoulder mobility, and promote healing. Many also find relief by visiting a chiropractic clinic. In this article, we’ll explore six effective exercises to alleviate rotator cuff tendonitis that you can incorporate into your daily habits.
Shoulder external rotation exercises are an excellent way to strengthen the rotator cuff muscles and improve the stability of the frozen shoulder. To perform this exercise, you’ll need a resistance band.
Start by securing one end of the band to a stationary object and holding the other end in your hand. Keep your elbow at a 90-degree angle and your upper arm bone close to your body. Slowly rotate your forearm outward against the resistance of the band, then return to the starting position. Repeat this exercise for 2-3 sets of 10-15 repetitions on each arm.
Scapular squeezes are designed to improve your shoulder blade’s posture and stability. These checks can decrease the risk associated with strain on the shoulder joint. Sit or stand with your shoulders relaxed. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold the squeeze for 5-10 seconds, then release. Perform 2-3 sets of 10-15 repetitions.
Stretching the shoulder blades can help relieve tension and improve your range of motion. Stand or sit up straight with your arms at your sides. Slowly roll your shoulders back and down, squeezing your shoulder blades together. Hold this position for 15-30 seconds and repeat 2-3 times.
The cross-body arm stretch targets the muscles in the back of the shoulder and the upper arm. To do this stretch, bring your injured arm across your body and use your opposite hand to gently pull it closer to your chest. Hold the stretch for 15-30 seconds and repeat 2-3 times on each arm.
Resistance band rows are not only an exercise for strengthening the muscles around the shoulder joint but also essential for those with previous injuries. Secure the resistance band to a stationary object at chest height. Hold one end of the band in each hand, step back to create tension, and bend your knees slightly. Pull the elastic band toward your chest, squeezing your shoulder blades together. Slowly release the tension and repeat for 2-3 sets of 10-15 repetitions.
Isometric shoulder contractions are gentle and functional exercises that help maintain shoulder muscle strength without putting too much strain on the joint. Sit or stand with your arms at your sides. Press your palms against a wall or door frame with slight resistance. Hold for 5-10 seconds and repeat 2-3 sets of 10-15 repetitions.
While integrating these physical therapy exercises can prove fruitful for rotator cuff tendinitis, understanding risk factors and determining when to seek professional aid is crucial. Persistent or worsening symptoms of shoulder tendonitis call for a professional opinion. A qualified chiropractor can carry out a comprehensive physical exam and might even suggest imaging tests like an MRI to gauge the injury’s severity.
Such specialists can also point you to massage and other therapeutic options, to increase your recovery chances.
Chiropractic care, especially at Kiroclinique, excels in addressing conditions that stem from medical conditions like poor posture. Their primary focus lies in musculoskeletal issues, and their services range from chiropractic adjustments to improve:
Regain your strength and mobility
Ingraining these range of motion exercises can play an instrumental role in overseeing and rehabilitating the painful aftermath of a rotator cuff injury. Incorporating these everyday activities into your daily routine, along with seeking professional help when necessary, can help you regain your shoulder’s strength, mobility, and comfort. Eventually, these steps will facilitate the normal movement, enabling you to resume lifting light weights and reintegrate your regular physical activities with less limitations.
Remember to start with low resistance and gradually increase it as your injured shoulder heals to avoid triggering further injury or underlying conditions. Remember that an ice pack can also always help!
Reclaim the vitality and mobility you deserve. Persistent pain shouldn’t overshadow your efforts or define your routine. At Kiroclinique, we urge you not to let pain dictate your life. Seize your power, recalibrate, and restore your body to its original position. The time to act is now!
Shoulder tendonitis, also known as rotator cuff tendonitis, refers to the inflammation of the tendons in the shoulder joint. This condition can arise from sudden injuries, overuse, or repetitive movements that stress the shoulder. It can lead to pain, restricted mobility, and loss of strength in the affected area.
You should seek professional help for shoulder tendonitis if you experience persistent or worsening symptoms, despite self-care measures. Consulting a healthcare professional becomes essential when the pain interferes with daily activities or if there’s no improvement after a few weeks of self-treatment. Furthermore, a qualified chiropractor can provide a comprehensive evaluation and may suggest advanced diagnostic methods, like an MRI, to determine the injury’s severity.
Chiropractic adjustments for the shoulder can improve joint function, minimize pain, and bolster overall shoulder well-being. Specifically, these adjustments address conditions stemming from medical issues like poor posture or musculoskeletal imbalances. By realigning the shoulder joint and surrounding structures, chiropractic care enhances mobility, reduces inflammation, and promotes a more efficient healing process.