How to Reduce Shoulder Pain
It can be easy to overlook your shoulder muscles because they are not usually the muscle group that comes to mind when exercising or working to improve your figure. What many people do not realize is that your shoulders control how your whole body moves and functions. In fact, your shoulders have the widest range of motion out of any joint in your body. We use our shoulders for everything from throwing a ball to lifting and pushing items. In other words, they are essential for daily life.
With all that this body part does for us, it is important that we take care of it in return. Because the shoulders are so flexible, they are prone to pain and injury. Often, our rotator cuff tendons, which hold the shoulder joint in place, can get trapped under the bony area of our shoulders.
Repetitive motion is also a common culprit that leads to strains and sprains. If you notice weakness, stiffness or pain when lifting your arm, or loss of motion in the area, you might have a shoulder situation on your hands.
Most Common Types of Shoulder Injuries
Shoulder pain is not always related to a specific injury, but around 8% of sports injuries are related to the shoulder. If you are an athlete, or simply focused on taking care of your muscles, it is important to be familiar with these injuries and watch out for them. The most common types of shoulder injuries include:
- Shoulder instability
- Rotator cuff tear
- Frozen shoulder
- Sprains and strains
Is Your Shoulder Pain Worse at Night?
If you think your shoulder pain is worse at night, chances are, it is not all in your head, and you are not alone! Shoulder pain at night is a very common issue, and it can be caused by an injury or due to an unhealthy sleeping position.
We’ve all been there – you relax in your living room at the end of a long day and end up turning a Netflix and chill session into a Netflix and sleep on the couch session. Sleeping on your side every once in a while shouldn’t cause too much of a problem, but if you sleep this way consistently, it can cause the cartilage in the shoulder to break down, which can lead to shoulder osteoarthritis or AC joint osteoarthritis. Other injuries that can cause shoulder pain to worsen at night include bursitis, tendinitis, and rotator cuff injuries.
As you can see, shoulder pain is very specific to your individual body and the way you move. We designed our MoveU membership to help individuals target specific areas of pain and make the adjustments they need to say goodbye to body pain once and for all.
How to Prevent Shoulder Pain
As so many aspects of shoulder pain are related lifestyle choices, prevention is key. Making simple adjustments to the way you move and treat your body can save you from dealing with this type of pain in the future.
One of the most important steps to preventing shoulder pain is to listen to your body. This is true when it comes to preventing all types of injuries, but especially shoulder pain. If you are feeling soreness in your shoulder, the worst thing you can do is ignore it and hope it goes away.
You can prevent shoulder pain by exercising regularly and taking proper rest periods between workouts. Every individual is different, but as a general rule, resting the area for at least 24 to 48 hours after a workout will help prevent overtraining the shoulders.
You probably know that good posture helps you carry yourself better, but did you also know that it can help prevent shoulder pain? Good posture keeps the muscles of the shoulder and upper back flexible, and it helps prevent misalignment of the shoulder blade. So, stand up straight – your date and your shoulders will thank you.
How to Relieve Shoulder Pain
If you are already experiencing shoulder pain, we know how much tension you are likely feeling in your body. The good news is that there are plenty of steps you can take and exercises you can do to free yourself from this pain! Here are four exercises you can do to start getting the relief you need today:
Arms Across Chest
- With your right arm, gently pull the left arm across your body.
- Make sure your right elbow is slightly bent.
- Hold the stretch for 30 seconds.
- Switch sides and repeat.
- Hold onto table or back of chair with right arm
- Slightly bend forward
- Let your left arm hang freely while drawing circles in the air
- Start with small circles and gradually increase size of circles
- Switch arms and repeat 5-10 times each side
- Begin with your back straight and your head squarely over your shoulders
- Gently pivot your head towards your shoulder until you feel a stretch
- Hold the stretch for 15-30 seconds and repeat on the other side
Eagle Arms Spinal Rolls
- Sit down and extend your arms on each side
- Cross your elbows with your right arm on top
- Bend your elbows
- Place the backs of your forearms and hands together
- Bring your palms together
- Hold for 15 seconds
- Exhale and bend your spine slightly forward
- Bring your elbows towards your chest
- Hold for 15 seconds
- Repeat, alternating to the left arm on top