Shoulder pain and injuries are easy to acquire – as the shoulder joint has been designed for mobility for greater freedom and mobility versus safety and stability.
Whether you’re young or old, you can get shoulder pain if you don’t take good care of them, and the other key parts of your body that allow your shoulders to move happily without overload or imbalance. Pain in the shoulders is often caused by activities that involve repetitive use, whether it be static or dynamic.
A compromised shoulder caused by pain, stiffness or weakness can lead to time away from the activities you love to some extent and may affect your ability to do your daily activities such as eating, dressing and personal hygiene. It can also affect your work as well.
To prevent these, you need to practice good habits that will protect your shoulders from injury. Here are some ways:
1. Strengthen Your Shoulders
Your shoulder joint is a relatively unstable structure – consisting of muscles, tendons and ligaments. It has a high range of motion, but to achieve much mobility, it tends to sacrifice stability, making it more susceptible to injury. With specific shoulder exercises, you can strengthen your shoulders and make them less vulnerable to injury. Consult a physiotherapist to get specific exercises to suit your body type, daily demands, and future goals.
2. Do Some Stretching
Stretching your shoulders makes them more flexible. Flexible shoulders can increase your strength and also decrease the amount of stress on the structures of your shoulders. Try to relax your shoulders and gently pull one arm across your chest as far as possible, holding your upper arm. Hold for 30 seconds then relax for 30 seconds. Do the same with the other arm.
3. Maintain Good Posture
Your mum probably had told you to stand up or sit up straight. She’s right. It’s essential to long-term shoulder health too. Good posture is the key to every exercise and other physical activity. If you maintain a good posture, your shoulders are in their most stable position. And if they’re stable, you’re less likely to acquire shoulder injuries.
4. Lift Properly
Lift and carry objects close to your body. Try not to lift heavy loads away from your body or over your head. Avoid lifting objects while bending forward. Bend your hips and knees while picking up the object. Straighten your legs as you lift. Improper lifting can cause overload and pain not only to your shoulders, but also to your neck and back.
5. Avoid Sleeping on Your Shoulder
Sleeping on your shoulder can cause pain. Your body weight can agitate your shoulder. Do you place your arm underneath your pillow while sleeping? Do you always tend to sleep on one side? These sleeping habits can lock up your shoulder muscles due to a sustained compressive force. You may feel pain when you try to straighten your arm after you wake up.
6. Visit a Perth Physiotherapist
There are a couple of reasons why it helps to see a Perth physiotherapist. First, not all exercises are shoulder-friendly, therefore you need some good physiotherapy advice. Physios are extremely reliable when it comes to prescribing exercises that will improve your shoulder health. Second, they can also address your shoulder pain. If you leave your problem unaddressed, your condition may only get worse.
It’s best to see a health professional such as a physiotherapist, who has high understanding on the anatomy, physiology and common risk factors. Shoulder pain happens from time to time, but you can help prevent it and become resistant to it in the process. Taking the right approach is the key!