three exercises to relieve it naturally

Shoulder pain can be due to swelling or damage to the bones around the rotator cuff, causing pain. “You may experience pain when you raise your arm above your head or when you move your arm forward or behind your back,” says Medline Plus, the US National Library of Medicine website.

Other causes of this pain may include:

• Arthritis in the shoulder joint.
• Bone spurs in the shoulder area.
• Bursitis, which is inflammation of a fluid-filled sac (bursa) that normally protects the joint and helps it move more smoothly.
• Fractures of the shoulder bones.
• Shoulder dislocation.
• Shoulder parting.
• Frozen shoulder syndrome occurs when the muscles, tendons, and ligaments inside the shoulder become stiff, making movement difficult and painful.
• Overuse or injury to nearby tendons, such as the biceps muscles of the arms.
• Nerve injury leading to abnormal shoulder movement.
• Rotator cuff tendon tears.
• Poor posture and shoulder mechanism.

El País explains how to perform various exercises that can help relieve shoulder pain. Before performing them, it is important to consult a doctor and receive the appropriate professional care and advice.

Exercise 1

1. Move both shoulders forward and back.
2. Then each shoulder forward and back.
3. Stretch your arms to the sides forming a right angle with the trunk.
4. Rotate both shoulders forward.
5. Roll both shoulders back.
6. Take a 1kg dumbbell and force yourself to reach the ground, without moving.
7. Switch to the other arm and do it.
8. Perform 12 repetitions, holding the position for 10 seconds.

Exercise 2

1. Put a rubber band in a place like the door to create resistance.
2. Stand in front to maintain tension.
3. Take the rubber band and flex the elbow, bringing it a little closer to the body.
4. Make force to turn your hand outwards, without moving your elbow.

To do internal rotation:

1. Put the rubber on the door plate.
2. Bend the elbow and bring it closer to the body.
3. Open your hand out.
4. Make force to bring it to the abdomen.
5. Do 20 reps on each arm.

Exercise 3

1. Lie on your stomach with your forehead resting on a towel with your arms stretched out behind you.
2. Put your hands forward, resting your head on your hands and keeping your elbows bent.
3. Separate your elbows from the ground while opening your shoulders and bringing your shoulder blades together.
4. Do 15 repetitions.

Rotator cuff tendonitis or bursitis

According to Medline Plus, Tendonitis is one of the most common causes of shoulder pain and discomfort in this part of the body. This is because the rotator cuff tendons get stuck in the shoulder area and become inflamed or damaged, causing the pain. This condition causes pain and tenderness in the joint, making it difficult for people to move when they have this condition.

This disorder is also known for its association with other conditions such as tennis elbow, golfer’s elbow, pitcher’s shoulder, swimmer’s shoulder, and jumper’s knee. explains Mayo Clinic, a nonprofit entity dedicated to clinical practice, education and research.

The treatment for tendinitis depends on each case, but in most cases it is rest, physiotherapy and some medications to relieve pain. When the inflammation is severe and there is a rupture in the tendon, as the case requires, experts recommend surgical intervention.