Struggling with Shoulder Pain during Covid-19?
Although the shoulder can be a very complex and difficult joint to navigate, with instances of pain that you can’t quite pinpoint, there are a great range of techniques that can be used to minimise the overall joint complaints.
Give the following techniques a go for the next 7-10 days, and if you don’t see any progress, why not consider booking on to our free 40 minute video consultation with our clinical director; Jonathan or our Sports Therapist; Jonny Glenny (pictured below) to get some individually tailored advice during this difficult lock down period: https://online.tm2app.com/jcp.
-Sleeper stretch. Lie sideward on your affected side, with the arm out in front and the elbow bent to 90 degrees. Using your other hand, push down to rotate the forearm, making sure not to hunch your shoulder up. You should feel a stretch over the back and top of your shoulder, sometimes even deep within the joint. Hold this for 3 lots of 25 seconds.
-Pec stretch. Standing sideways next to a door frame, lift the affected arm to chest height and hold the frame. Take a small step forward and rotate your body away from the door so that you can feel a stretch into the front of your chest.
Hold this position for 3 x 25 seconds.
– Prone scapula retraction. Lying on your front, place your arms out in front of you with your palms facing down. Lift your shoulders off the floor and squeeze your shoulder blades together.
Hold for 4 x 15 seconds.
-Resistance band shoulder flexion. If you have a resistance band or a stretchy piece of material, tie it in a loop and place it around both hands. Alternatively, if it can’t be ties, hold it in both hands with your thumbs pointing towards the ceiling. Bend your elbows and pull your hands apart to place some tension in the band.
Keeping this distance between your hands, lift your arms forwards and up to towards the ceiling.
Control this movement back down to the start position and repeat.
Complete for 8 reps x 3 sets
With all exercises, complete these 3 x a day and do not exceed 3/10 pain.
Keep safe and keep well from all of us at Jonathan Clark Physiotherapy!