PrimaCare Fore treatment providers

Shoulder pain

Cause and symptoms

 

There can be many reasons why shoulder pain occurs. The shoulder is a very mobile joint, which is why there are also high demands on the muscles that have to move the joint.

The pain can both occur acutely and develop over time. There can be pain around the shoulder joint and sometimes radiation in the upper arm/forearm and up the neck. It is common for there to be pain in all directions of movement of the shoulder and the pain is typically worst when lifting the arm above shoulder height.

If you have a working day where the chest muscle is very active, for example when working on a computer, painting, cleaning windows and doing care tasks, an uneven ratio can arise between the front, which becomes very active, and the back, which will become less active.

There is a good chance that the pain will go away again, but this often requires active effort with training.

 

How to help yourself

 

If you have shoulder pain, you should limit the activities that aggravate and trigger the pain and instead find other activities so that you can continue to be physically active.

Exercise

It is important that you stay active and start exercising. Exercise is effective in reducing pain and discomfort and in preventing new discomfort in the body.

The following exercises are inspiration for training to relieve pain and regain function. You can do the exercises every day and on both arms. It is completely normal that exercise can cause increased pain, especially at the beginning.

Shoulder blade pull

Shoulder blade pull

Repetitions: 3x10 repetitions

How to do it: Stand up straight with your arms hanging down at your sides. You must now try to pull both shoulders back so that you bring the shoulder blades together, and then slightly downwards. You will probably feel a slight stretch on the front of the shoulders. Hold the position for 10 seconds and then slowly bring the shoulders back into position.

Bow and arrow

Bow and arrow

Repetitions: 3x10 repetitions

How to do it: Stand in a crotch position with both feet pointing forward. You must keep your arms horizontal from the shoulders and pointing straight ahead. Imagine you are holding a bow and arrow. "Strengthen the bow" by bringing one elbow tip backwards. Follow the movement with your eyes. Slowly return back to the starting position. Repeat the exercise with the opposite arm.

Newspaper exercise

Newspaper exercise

Repetitions: 3x10 repetitions

How to do it: For this exercise, you need an elastic band. Stand with your elbows bent at 90° and hold the elastic between your hands - there should be some tension on the elastic. Make sure your thumbs are pointing up. Keep your elbows in towards your body while pressing your forearms outward. Slowly return back to the starting position.

Chest pull

Chest pull

Repetitions: 3x10 repetitions

How to do it: For this exercise, you need an elastic band. Stand up with the elastic band in both hands and the arms down by the side with the elastic band in front of your body. It is important that you keep your arms straight throughout the exercise. Pull back your shoulder blades first and then your arms to tighten the elastic. Return to the starting position.

One arm row

One arm row

Repetitions: 3x10 repetitions

How to do it: For this exercise, you need an elastic band. Stand with the elastic band under the right foot and grasp one of the ends of the elastic with the right hand. You put the left foot back a little further. Pull the right arm and shoulder blade backwards so that the elbow is lifted diagonally backwards and up. Hold the position for a few seconds. before slowly moving the arm back again. Make sure to keep your back straight throughout the exercise. Repeat the exercise with the left foot/hand.