How Physical Therapy Can Relieve Shoulder Pain: Exercises To Alleviate Discomfort & Improve Mobility
Waking up with shoulder pain is a common complaint, often attributed to poor sleeping positions or inadequate pillow support. While shoulder pain can be frustrating, there are several effective exercises to help alleviate discomfort and strengthen the shoulder area. Working with licensed Rosedale physical therapists can enhance the effectiveness of these exercises and ensure you are performing them correctly.
Why Shoulder Pain From Sleeping Happens & How To Manage It
Shoulder pain can arise from various factors, including muscle tension, inflammation, or even injuries. When you sleep in an awkward position, it can lead to stress on the shoulder joint and surrounding muscles.
If you’re experiencing ongoing discomfort, consider consulting a professional specializing in manual therapy for tailored advice and treatment options. Now, let’s delve into some effective exercises you can perform at home.
1. Pendulum Stretch
This simple yet effective exercise can help loosen tight shoulder muscles.
How to do it:
- Stand next to a table or sturdy chair for support.
- Lean forward slightly, allowing your affected arm to hang down.
- Gently swing your arm in small circles, gradually increasing the range of motion.
- Perform for 1-2 minutes, then switch directions in the other arm.
2. Cross-Body Shoulder Stretch
This stretch targets the shoulder’s posterior muscles, promoting flexibility.
How to do it:
- Stand or sit up straight.
- Bring one arm across your body at shoulder height.
- Use your opposite hand to gently pull your arm closer to your chest.
- Hold for 15-30 seconds, then switch arms.
3. Wall Angels
This exercise focuses on shoulder mobility and posture improvement.
How to do it:
- Stand with your back against a wall, feet slightly away from it.
- Raise your arms to form a “W” shape, keeping your elbows and wrists touching the wall.
- Slowly slide your arms up to form a “Y,” then back down to the “W.”
- Repeat for 10-15 repetitions.
4. Doorway Stretch
This exercise helps open up the chest and stretch the shoulder muscles.
How to do it:
- Stand in a doorway, placing your hands on the frame at shoulder height.
- Step forward with one foot until you feel a gentle stretch in your shoulders and chest.
- Hold for 15-30 seconds and repeat 2-3 times.
5. Shoulder Blade Squeeze
This exercise strengthens the upper back and helps alleviate shoulder tension.
How to do it:
- Sit or stand with your arms at your sides.
- Squeeze your shoulder blades together, holding for 5 seconds.
- Release and repeat for 10-15 repetitions.
6. External Rotation
This exercise targets the rotator cuff muscles, crucial for shoulder stability.
How to do it:
- Stand with your elbow bent at 90 degrees and close to your side.
- Hold a light resistance band or a small weight.
- Rotate your arm outward while keeping your elbow tucked in.
- Hold for a second, then return to the starting position. Repeat for 10-15 repetitions.
7. Towel Stretch
This stretch can improve shoulder flexibility and reduce pain.
How to do it:
- Hold a towel with both hands behind your back, one hand above and the other below.
- Gently pull on the towel with your upper hand, feeling the stretch in your shoulder.
- Hold for 15-30 seconds, then switch arms.
8. Cobra Stretch
This yoga-inspired stretch can help relieve tension in the shoulders and spine.
How to do it:
- Lie face down on the floor with your hands under your shoulders.
- Gently push up, arching your back and lifting your chest off the ground.
- Hold for 15-30 seconds, focusing on your shoulder stretch.
9. Cat-Cow Stretch
This exercise enhances flexibility and relieves tension in the spine and shoulders.
How to do it:
- Start on your hands and knees in a tabletop position.
- Inhale as you arch your back (cow pose), and exhale as you round your spine (cat pose).
- Repeat for 5-10 cycles, focusing on smooth movements.
10. Scapular Push-Ups
This variation of push-ups strengthens the shoulder stabilizers without straining the joints.
How to do it:
- Start in a plank position.
- Keep your arms straight and lower your body by squeezing your shoulder blades together.
- Push back to the starting position and repeat for 10-15 repetitions.
When To Seek Professional Help For Persistent Shoulder Pain
While these exercises can be effective for shoulder pain relief, it’s essential to listen to your body. If you experience significant pain or discomfort during any of these movements, it’s a signal that you may need professional guidance.
Persistent pain indicates an underlying condition, such as a rotator cuff tear or tendinitis, which requires a more focused approach to treatment. Seeking help from a qualified physical therapist can provide insights into your specific situation and lead to effective joint pain treatments.
A Dix Hills physical therapist can assess your range of motion, strength, and overall function, developing a personalized rehabilitation plan tailored to your needs.
If you find that your shoulder pain is interfering with your daily activities, or if you notice swelling, bruising, or significant loss of motion, it’s advisable to consult a healthcare professional to rule out more serious injuries.
Improve Your Shoulder Health & Alleviate Pain From Sleeping
Incorporating these exercises into your routine can significantly reduce shoulder pain caused by sleeping and enhance your overall shoulder mobility. Remember to perform them gently and consistently for the best results.
If you’re struggling with persistent discomfort, seek the expertise of a Brooklyn physical therapist to explore options like spinal decompression therapy or sports physical therapy tailored to your needs. Take charge of your shoulder health today and enjoy a pain-free night’s sleep!
For personalized assistance, contact us at Phoenix Physical Therapy & Rehab to find a physical therapist near you.
Phoenix Physical Therapy
Dix Hills Location
105 Majestic Dr
Dix Hills, NY 11746
Phone: 347-733-1916
Rosedale Location
23520 147th Avenue, Suite 1,
Rosedale, NY, 11422
Phone: 718-481-3392
Mail: [email protected]
Brooklyn Location
7510 4th Ave., Suite 3,
Brooklyn, NY, 11209
Phone: 347-733-1916
Mail: [email protected]
