Causes of shoulder pain

  1. Adhesive capsulitis/frozen shoulder: osteoarthritis of the shoulder, common in patient with diabetes    
  2. Rotator cuff injury: due to some direct or indirect trauma
  3. Bursitis: inflammation of bursa due to were and tear
  4. Rotator cuff tendinitis: due to repetitive stress injury at a particular arch 

How to heal the shoulder?

  1. Ice packs: if the pain is sharp and you can localize
  2. Hot pack: if the pain is vague and dull aching
  3. Scapular stability exercises: scapular muscles are pillars for neck and shoulder movement. 
  4. The rotator cuff is made up of 4 main muscles
  • Supraspinatus
  • Infraspinatus
  • Teres major
  • Subscapularis 

How to activate these muscles:

  • Scapular Retraction: push both your shoulders backwards hold it for 10 seconds and repeat it 10 times

  • Isometric Shoulder External Rotation: Stand in a doorway with your elbow bent at 90 degrees and palm facing toward the ceiling, try to push your forearm, try to push your forearm i.e. elbow till wrist to push arm against wall Hold for 10 seconds. Do 2 sets of 7
  • Isometric shoulder internal rotation: Stand in a doorway with your elbow bent 90 degrees and the front of the wrist on your injured side pressed against the wall. Try to press your palm into the wall.Hold for 10 seconds. Do 2 sets of 7

  • Wand exercise for forwarding movement: Stand up straight and hold a stick in both hands, palms down. Stretch your arms by lifting them over your head, keeping your arms straight. Hold for 10 seconds and return to the starting position. Repeat 7 times
  • Wand exercise, extension: Stand upright and hold a stick in both hands behind your back. Move the stick away from your back. Hold this position for 10 seconds. Relax and return to the starting position. Repeat7 times.
  • Wand exercise, shoulder abduction and adduction: Standard hold a stick with both hands, palms facing away from your body. Rest the stick against the front of your thighs. Use your uninjured arm to push your injured arm out to the side and up as high as possible. Keep your arms straight. Hold for 10 seconds. Repeat7 times.        
  • Pendulum Swings: Lean on a table placing one of your hands on the table for support.Swing the other hand 10-12 times both in the backwards-forwards direction and laterally. Also, swing the arm clockwise and anti-clockwise.
  • Shoulder Blade Shrug: Stand keeping your back and neck straight. Start lifting your shoulder blades gently towards your ear ensuring you do not feel any pain during the exercise. Hold yourself in this position for 10 seconds and repeat the steps 7 times.