SHOULDER PAIN

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The following is a summary taken from Harvard Health:

• Full recovery can take several months to 2-3 years
• Occasional use of anti-inflammatories may help but prolonged use can be associated with side effects
• An ice pack or frozen vegetables applied to the shoulder for 10 to 15 minutes several times per day
• First do stretching exercises
• Then do exercises to build the muscle
• Avoid putting an excessive load on the shoulder such as heavy lifting or overhead work

Stretching exercises: 

Always warm up your shoulder before performing your exercises. The best way to do that is to take a warm shower or bath for 10-15 minutes. In a pinch, you can use a moist heating pad or damp towel heated in the microwave but it may not be as effective. Try the following exercises. Click on the link at the top of the page for details on how to perform them. 

• Pendulum stretch
• Towel Stretch
• Finger Walk
• Cross Body Reach
• Armpit Stretch
• Outward Rotation
• Inward Rotation  

The following Is a summary taken from Cedars Sinai:

• Bursitis means inflammation of a bursa. This is a fluid-filled sac that works as a cushion and gliding surface to reduce friction between tissues of the body. Bursitis of the shoulder (impingement syndrome) occurs when there is swelling and redness between the top of the arm bone and the tip of the shoulder.
• Reducing inflammation is the first step in reducing bursitis.
• Avoid doing things that cause pain such as reaching or stretching beyond your comfort zone.
• Early bursitis can be treated with a short course of anti-inflammatories.
• Cortisone may help however repeated injections may weaken tendons.

Best ways to prevent bursitis:

• Warm up before exercising or doing other repetitive movements
• Take breaks often when doing repetitive tasks
• Cushion “at risk” joints by using elbow or knee pads
• Limit activities that cause pain
• Practice good posture. Position your body properly when doing daily activities

The following is a summary taken from Healthline.com:

Here are some exercises to build the rotator cuff muscles. Not all of these exercises may be right for you. Try out a few and see what works.  

• Across the chest stretch
• Neck Release
• Chest expansion
• Eagle arms spinal rolls
• Seated Twist
• Shoulder Circles
• Doorway Shoulder Stretch
• Downward Dog Pose
• Child’s Pose
• Thread the needle