So what can a person that’s not into pain meds or muscle relaxants do? Actually it’s pretty easy to get relief if you’re willing to do some simple exercises.
The first thing you need to do is keep your shoulder moving with “range of motion” (ROM) exercises. These exercises move your shoulder throughout its full range of motion, helping to prevent more pain and stiffness.
Shoulders can “freeze up” very easily when they’re not exercised regularly and only get harder and more painful to move. It’s a perfect example of the “use it or lose it” rule. Don’t let this happen to you! Keep it moving.
And, as with any joint, you need to make sure you keep your arm in a “position of function.” This means in a position it would normally be in if it weren’t injured.
Do not keep it in a “position of comfort” - or immobilized - for long periods of time. Wearing a sling or holding your arm close to your chest will definitely cause your shoulder to freeze.
Here are some simple ROM exercises for you. Be sure to stay within your comfort level – pushing it a little without overdoing it. These exercises should all be done in a series of 3 to 5 reps at least 2x a day.
Wall walking: stand about an arm’s length from a wall with your fingertips touching the wall. Slowly walk your fingers up the wall as far as you can. Now turn sideways to the wall and do it again.
Cane exercises: you can lay down, sit or stand (lying down is the easiest to start with), take a cane or broom handle in your hands and slowly raise your arms over your head. Allow your good arm to gently push the limits of your bad shoulder.
Drawing circles: While leaning forward in a standing position, let your arm hang relaxed. Gently swing your arm side to side, back and forth and around in circles.
