The shoulder joint is a very vulnerable joint, because it is a shallow ball and socket. It has a lot of ligaments and muscle tendons (material that attaches the muscle to the bones) that go over and around the joint, and a large nerve plexus (brachial) under the clavicle and individual nerves that again go over and around the joint. The best thing to do for “weak” shoulders is to exercise the muscles using light free weights (which strengthen the ligaments and muscles), and to use good ergonomics especially during sleeping and while working on the computer.
There are several different conditions of the shoulder: bursitis (actual inflammation of the bursa in the joint), tendonitis (inflammation of one or more of the tendons going over or around the joint), Rotator Cuff injury (an inflammation or tear to one or more of the tendons in the shoulder are), Frozen shoulder (adhesions or scar tissue in the joint, not allowing it to move easily), and brachial plexus injuries (group of nerves under the clavicle which then split and go through the shoulder down to the arm). All of these can be very painful and will limit your shoulder motions.
Below are some things that you can do to help yourself. You should do the stretches and exercises on a daily basis (typically 2- 3 motions at a time, throughout the day). Take a look at how you do things, and modify them so that you are facing what you are doing (don’t try to reach behind yourself, instead turn and get what you want). Make sure you have good posture and ergonomics – especially while working on the computer.
Shoulder ranges of motions, stretches, and exercises:
Ranges of Motion/Stretches:
- Roll your shoulders back and then front. Your arms can be at your sides, or with your arms at shoulder height.
- Leaning over with your arm hanging straight down, draw small circles in one direction, making the circles larger. Then reverse direction
- Apley’s Cross shoulder: Take your right hand and reach to your left shoulder. Walk your fingers up and over the shoulder.
- Behind the back shoulder: Take you right hand and place it on the small of your back. Move your hand up your back until you can’t move it any further.
- Towel stretch: Same as above: to work your right shoulder: take a hand towel in your left hand and drop it behind your left shoulder. Grab the bottom of it with your right hand. Slowly pull on the towel with your left hand – this should raise your right hand. Do it to where it is comfortable and then relax.
- Walk up the wall: Facing a wall, bring your hand chest level to the wall. Slowly walk your fingers up the wall, go to where it is comfortable and then relax.
Exercises:
- Shoulder wings – Standing with your arms to your side. Wing your shoulders back and hold it for a count of three, squeezing as hard as you can, then relax. Repeat 3 times.
- Shoulder shrugs – Standing, shrug your shoulders up and hold it for a count of three. Then relax to neutral, and then actively push them down toward your hips for a count of three (this part is the key). Repeat 3 times.
- Reverse flys – holding lightweight dumbbells (0 – 3 pounds), bring your arms back just as in the shoulder wings. Do a set of ten. (pretend you are opening a set of doors.)
- Deltoid Raises: Sitting or standing with your arms at your side. (Either holding small weights or not), lift your arms straight out to the side, but only up to your shoulders. Repeat 10 times.
Sleeping:
For those who sleep on their back: Make sure that your pillow comes down far enough to support your shoulder. The pillow edge should be approximately 1 – 2 inches below the top of your shoulder.
For those who sleep on your side: Make sure your pillow is thick enough to take up all the space between your head and your shoulder (your head should be level). For the affected shoulder on top; keep your affected arm alongside your body, with your hand on the hip. For the affected shoulder on the bottom; keep your arm straight in front of you, below your shoulder. Do not bend your arm and put your hand under your face. Try not to sleep in a twisted position.
Do not sleep on your stomach!
Daily activities:
Make sure that you are moving your shoulder around – do not keep it stationary for long periods of time. The more mobile you are, the better you will be.
Avoid repetitive activities that make you reach overhead. Avoid repetitive activities, which make you turn/twist your arm to the outside (a more vulnerable position for the joint).
Use heat and ice on the area. The heat helps promote healing, while the ice will take away the extra fluid that comes form the heat. Ice – 5 – 10 minutes at a time. Ice will take the inflammation away and somewhat numb the pain. Heat – 5 – 10 minutes at a time. The heat will promote a fresh blood supply to the joint area and it will loosen the joint while it is on it. Remember to use ice after heat – otherwise the joint will stiffen up afterwards.
Massage: Use an electric massager over the side of the shoulder, the top muscle (deltoid), and in back of the shoulder blade. You also do some hand massage or trigger point massage over the muscles. Particular areas to concentrate on are about 1.5 – 2 inches below the top of the shoulder on the side of the arm, the muscles on the top of the shoulders, and the muscles on the top of the shoulder blade. If you find a trigger point you can massage it using a circular motion to help breakdown the trigger point.
Biofreeze, icy hot, mineral ice – any of the over the counter products that give both ice and a heat feeling (remember not to use those with regular heat).
While working on the computer – take plenty of breaks (even short ones) every hour or more. Try not to lock down your shoulders while working on the keyboard. Wiggle your shoulders every now and then.
Make sure you have good posture: Remember the balloon attached to your sternum – lifting you chest.
When going outdoors in the winter, make sure that you dress warmly. Cold can aggravate your shoulder condition.
Nice Article. Thanks!