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Effective Exercises for Shoulder Pain

3 Effective Exercises for Shoulder Pain

Did you know that shoulder pain is one of the most common issues in the United States? According to ACM'S Health and Fitness Journal, it has been estimated that 67% of individuals experience discomfort in their shoulders at some point in their life. The shoulder is the most mobile joint in the body and we use it most often to pull, lift, hold, and carry things every day. Given that it is so mobile, it is more susceptible to getting injured. If shoulder pain is left untreated it can lead to further pain and it can start to affect your everyday life. If you don't think your pain warrants a visit to a doctor, physical therapy can help. You don't need a referral to come in. At Galena Sport Physical Therapy we emphasize one-on-one treatment and extensive manual therapy to get you back to feeling your best. 

Below are three shoulder stretches you can try at home to relieve some pain. 

1. Across-the-chest Stretch

1. Bring your right arm across your chest. 

2. Place it in the crease of your left elbow or use your left hand to support your hand.

3. Hold this position for 1 minute and repeat on the opposite side.

4.  Repeat 3-5 times.

Brian Black, PT Tech demonstrates the across-the-chest stretch.

2. Doorway Stretch

1. Stand in an open doorway. Raise each arm to the side, bent at a 90-degree angle with palms forward.

2.  Slowly step forward with one foot. Feel the stretch in your shoulders and chest.

3.  Hold for 30 seconds, repeat three times. 


 Brian Black demonstrates the Doorway stretch.

3. Thread the Needle

1. Start on your hands and knees. Lift your right hand towards the ceiling with your palm facing away from your body.

2. Lower your arm to bring it under your chest and over to the left side of your body with your palm facing up.

3. Activate your right shoulder and arm to avoid collapsing into this area.

4. Keep your left arm on the floor for support, lift it toward the ceiling, or bring it around to the inside of your right thigh. 

5. Hold this position for 30 seconds and repeat on the other side. 

Brian Black demonstrates Thread the Needle stretch.

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