1. Position your shoulder for better sleep
2. Position yourself properly when watching TV, reading, or working at your computer
3. Improve your posture by performing a simple exercise
Stand with your back against a wall with feet slightly away from the wall. Keep your head against the wall if possible without tilting your head backwards. Bend elbows as shown with hands turned outwards. Firmly press elbows and little fingers into the wall and hold that position for 30 seconds. Rest and repeat 3x total.
4. Perform a self-mobilization to your shoulder joint to improve your mobility/range of motion
Sit or stand with your painful arm out to the side resting on a firm surface. The position should be elevated as high as tolerated without causing increased pain. Place your other hand over the upper arm and press firmly downward. Hold this pressure as you press the elbow of the painful arm into the surface as if pulling the elbow down toward the floor and inwards towards your body. Hold this position for about 5 seconds, then relax, and repeat for 5-10x. Gradually attempt to raise the height of the table as your mobility improves.
5. Improve your shoulder ROM (range of motion) with a gentle wand exercise
Sit or stand with your arms by your sides and elbows bent 90 degrees while holding a dowel or broomstick. Pushing with the non-painful arm, rotate the painful arm outwards as far as you can tolerate and hold for 5-10 seconds. Repeat 10-20x.
6. Begin with gentle eccentric exercises to strengthen without causing inflammation
Bend your elbow upwards with your hand in front of your shoulder and raise your hand towards the ceiling so that your arm is straight. Only raise your arm as high as you can without increasing your pain. If this hurts, use a dowel or broomstick to assist raising your arm to this position. Without using the dowel for assistance, slowly lower your arm with your elbow straightened back down towards your side. Repeat 10-15 times, then rest and repeat. Try to work up to 2-3 sets of 10-15 reps.
7. Use an ice/cold pack for 7-10 minutes at least once daily (or hourly if needed) to decrease inflammation
8. See one of our shoulder experts to evaluate and treat your specific shoulder dysfunctions!
Give us a call to schedule and evaluation with one of our shoulder experts today. You can reach our office at (904)-280-2002.