Several anatomical structures of the shoulder are closely linked. Shoulder injuries rarely affect only one part of this joint. Multiple muscles, ligaments, cartilage areas, and tendons can likely play a role in pain.

Shoulder injuries are more likely to occur in people who rely heavily on their shoulders, such as throwing athletes. Most shoulder injuries occur in baseball, swimming, tennis, and football. High-performance athletes often experience repetitive workouts and intense competition. However, shoulder pain isn’t just a problem solely for athletes. Those who use their shoulders, like painters, landscapers, or workers in construction, are more susceptible to injury.

Everyone wants the same thing after suffering an injury: a quick and effective recovery. Here, we discuss some of the most common shoulder injuries and shoulder pain treatments in this article.

Shoulder Anatomy

The humerus, scapula, and clavicle are the three bones that make up the arm. Additionally, it contains many muscles and tendons that stabilize the arm and hold the shoulder bones in place. The rotator cuff comprised of the subscapularis, teres minor, infraspinatus, and a supraspinatus, is a group of four muscles that play a significant role in stabilizing these structures.

An image of the shoulder’s anatomical structure is provided below:

Rotator Cuff Exercises

Exercises for the rotator cuff contribute to improving shoulder stability. Performing rotator cuff strengthening exercises and understanding the relevant shoulder muscles are crucial for an effective and efficient rehab journey. Below, we have provided some of our favourite and safe exercises for rotator cuff injuries. Remember that these injuries are not just limited to those with a rotator cuff injury! It can be beneficial in most instances of shoulder pain.

Isometric Contraction Exercise

Isometric exercise is often used in the early stages of rehab to maintain strength and function and is a beneficial way to reduce pain in the general vicinity. Below is an example of a isometric contraction exercise involving the muscles that perform external rotation of the shoulder!

1. 1. Stand in front of the doorway with your elbow bent. The wrist should be perpendicular to the doorway.
   2. Keeping elbow squeezed against your trunk, push wrist against the doorway (this is a shoulder external rotation motion)
   3. Hold a moderate amount of contraction – approximately 2/10 level of pain is acceptable. Hold for 10-15 seconds.
   4. Repeat 5-8 times

Wall Slides

Rotator cuff strengthening exercises help engage the rotator cuff throughout the shoulder range of motion. It can teach coordination and control, especially in overhead positions.

1. 1. Place your feet shoulder width apart with the pinky side of hands resting on a wall in front of you.
   2. With a resistance band (tied in a loop) wrapped around your wrists, pull your wrists apart so that there is tension placed on the band. Be aware of the distance between your hands, wrists, and forearms as shoulder-width apart. Don’t allow your elbows to flare out at any point of this exercise.
   3. Keep holding the tension of the band and slide the pinky side of your hand up the wall, allowing the wall to be used as a guide. Continue to maintain the tension of the band (again, don’t let your elbows flare out!)
   4. Raise arms up until an area of tolerance/weakness and then return arms back down to resting position. You should feel the outside of your shoulder contract (or even fatigue!)
   5. Perform 5-8 repetitions

Shoulder PNF Exercise

Cross body movements are also known as PNF movements. This is a good way to progress shoulder function with involvement of the rotator cuff! As your shoulder becomes stronger, progress the above mentioned exercises to this one!

1. 1. Step on one end of an exercise band using your right leg and hold the other end using your left arm
   2. Starting with the left arm at your right hip (ensure there isn’t too much laxity in the band at this time), pull the band across your body to the opposite side with your left arm straight and above your head.
   3. This movement is like drawing an imaginary sword
   4. In a slow and controlled manner, return the band to starting position. You should feel the contraction along the outside and backside of your shoulder!
   5. Repeat movement 5 to 8 times!

Conclusion

Although the shoulder is a complex joint in which its mobility is made up of contributing factors of many different structures around the area, rotator cuff exercises are often the first-line defence for many instances of shoulder pain.

Shoulder pain can be a common thing in those that work with their upper limbs often and these exercises can therefore be a great way to prevent shoulder pain symptoms from getting worse! At Train with Purpose, we can also understand that shoulder pain can also be naggy and persistent. If you are having trouble managing your injury, please don’t hesitate to reach out to one of our experienced therapists!