Athletes are susceptible to several different types of common shoulder injuries. The majority of traumatic shoulder impairments transpire in the form of dislocations, fractures, and tendon tears. Other injuries that gradually occur include impingement, tendonitis, bursitis, and arthritis.
Typically, traumatic injuries require immediate medical attention. Depending on the severity, surgery may be essential. However, constant repetition with various stretching exercises will help alleviate shoulder pain for the vast majority of traumatic and gradual shoulder injuries. Movement will help increase mobility within the shoulder muscles and help patients experience an increase in blood/oxygen flow. Consistency with movement supports the aide of a healing injury.
Listed are stretching exercises to assist with increased mobility. Regular usage is highly recommended to help ease discomfort.
Stand with the healthy hand resting on a flat surface about hip high. With the affected arm hanging down, swing gently backwards and forwards in a circular motion five times. Repeat two to three times daily.
Sit straight up and slowly lower chin towards chest until feeling a stretch in the back of the neck. Head should lean to the left, holding the stretch for one minute or as long as tolerable – concentrate on relaxing. Replicate on the right side. Repeat three to five times per direction.
Stand up straight and raise shoulders to max height; hold for five seconds. Expand chest and squeeze shoulder blades back as far as possible; hold for five seconds. Stretch arms and shoulders straight down and hold for five seconds. Repeat sequence ten times.
Sit up straight with knees together. Twist torso to the right and place left hand on the outside of right thigh. Turn head to the right while gently pressing on right thigh. Breathing deeply, hold for ten to fifteen seconds. Repeat with left side. Three to five repetitions.
Raise affected arm and place horizontally across your chest. Lock the good arm upwards around it and pull tightly until feeling a gentle stretch on the back of the shoulder. Hold for 20 to 30 seconds; repeat three times. If serious discomfort occurs, try releasing the tightness of the good arm until feeling the stretch in the affected shoulder without pain.