As summer sports heat up, athletes and active individuals are diving back into their favorite activities like pickleball, tennis, and even gardening or yard work.
However, with increased activity comes the heightened risk of shoulder pain, particularly from overuse injuries, strenuous hiking, or repetitive movements involved in yard maintenance.
These types of injuries can make every serve, stroke, or shovel feel like a major challenge.
If you’re one of the many grappling with shoulder discomfort due to these common summer activities, you’re not alone.
Whether it’s a nagging ache from last season’s tennis matches or a fresh pain from your latest gardening project, understanding how to effectively manage and mitigate this pain is crucial.
This blog will delve into stretches for shoulder pain that are specifically designed to alleviate discomfort and enhance your mobility.
And remember, if you’re facing persistent pain, you don’t have to wait for a referral.
Physical therapists are experts in muscle, bone, and joint pain, and you can schedule an appointment directly with us to get the specialized help you need.
Let’s explore these life-changing stretches that can make a significant difference in your recovery and overall shoulder health.
The Importance of Stretches for Shoulder Pain
Stretching plays a pivotal role in both preventing and managing shoulder pain.
By incorporating targeted stretches into your daily routine, you can improve flexibility, reduce tension, and enhance the overall function of your shoulder joints.
Here are four expert-recommended stretches to integrate into your recovery or daily exercise regimen to combat shoulder pain effectively:
Doorway Stretch
- How to Perform: Stand in a doorway and place your arms on the frame at about shoulder height. Gently lean forward until you feel a stretch in the front of your shoulders.
- Benefits: This stretch is excellent for loosening the pectoral muscles, which can become tight from activities like tennis or from repetitive use, and contribute to shoulder impingement or discomfort.
Cross-Body Reach
- How to Perform: Bring your affected arm across your chest. Use your other hand to hold your arm near the elbow and gently pull it closer to your body until you feel a stretch in the shoulder.
- Benefits: Ideal for stretching the posterior shoulder muscles, this move helps relieve tightness in the rotator cuff area and the upper back, areas that are crucial for overhead movements and activities like throwing or lifting.
Pendulum Stretch
- How to Perform: Lean slightly forward, allowing your affected arm to hang down. Gently swing the arm in small circles and gradually increase the diameter of the circles as your pain allows.
- Benefits: This gentle motion helps increase blood flow to the shoulder area, reducing stiffness and promoting healing in the rotator cuff muscles.
Towel Stretch
- How to Perform: Hold a towel behind your back with both hands. With your good arm, gently pull the towel upward, which will stretch the affected arm upward.
- Benefits: The towel stretch is particularly effective for improving the range of motion in the shoulder joint, especially after an injury that may have caused restricted movement.
Consistency with these stretches is key to seeing improvements. For the best results, incorporate these stretches into your daily routine, particularly before and after engaging in any activity that strains the shoulders. Over time, you will notice not only reduced pain but also a greater range of motion and enhanced performance in your sports activities.
Your Next Step Toward Fast Recovery: Expert Care
If shoulder pain is impacting your life or if you’re unsure about performing these stretches correctly, don’t hesitate to reach out.
At Sports Physical Therapy, we are dedicated to helping you live a pain-free life. You can directly book an assessment with our skilled therapists, who are ready to tailor a recovery program that suits your specific needs. No referral is needed to start your journey back to peak performance.
Contact us today at (425) 628-2031 or visit our contact page to schedule your Shoulder Pain Assessment.
Whether you’re dealing with an old injury or trying to prevent future pain, we’re here to ensure you can enjoy your summer sports season to the fullest.
Let’s get you moving towards a healthier, more active lifestyle without shoulder pain holding you back. Remember, every step towards recovery is a step towards your best self.
More FREE Resources For to Prevent Sports Injury
Read Our Blog – What Sports Play in the Summer? 5 Proven Tips to Ensure You’re Ready
Read Our Blog –4 Essential Stretches to Avoid Soccer Injuries You Need To Hear
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