Many of us find ourselves trying to shrug off nagging pain that grips the shoulders after long hours at work on a keyboard; playing sports like basketball or tennis with friends; or any other repetitive movements of the upper body that are overdone. Making pain go away and stay away actually is possible with regular massage and conditioning exercises.
Regular Deep Tissue Massage will relieve muscle pain and fatigue. Deep tissue massage is a penetrating version of the Swedish technique that removes toxin buildup and increases circulation. Deep tissue massage utilizes strong strokes to release pent up tension, increase range of motion, and improve overall wellbeing. You may want to arrange regular sessions to head off pain before it happens.
Hot and Cold Therapy: Alternate ice and heat applications to painful areas to ease painful spots. Important Note: if pain persists after hot and cold therapy, contact your doctor and review the causes of your pain to avoid injury.
When pain is gone, these exercises from Livestrong experts will help you head off future problems. If you experience pain with the exercises stop and see your doctor to review your activities and prevent future injury.
Range of Motion. Hold a weight in your hand and lean over on a table or sturdy chair. Look at the floor and let the arm hang down as you hold the weight. Draw a small circle in the air with your affected arm. Continue to make the circle between five and 10 times, making each circle larger than the next. If there is pain when you try the exercise, stop, and see your doctor to trace the pain.
Arm Stretch: This exercise stretches the shoulder blade. Place one arm across your chest. Grasp your elbow and pull towards the opposite side. Repeat on the opposite side.
Seated Posture Shrug: This stretch helps tendons and muscles and strengthens shoulder muscles. Sit up straight. Shrug your shoulders toward your ears. Then roll towards your back, and then down toward your ribs. Make this complete circle three times. This is a great one to use when you have been working at a keyboard and need a break.
Upper Arm Strengthening: This exercise helps strengthen the muscles without a lot of shoulder movement. Lie on your unaffected side. Use your arm to prop your head up or rest your head on your outstretched arm. Take a weight in your affected arm. Bend the elbow at 90 degrees and keep the upper arm at your side. Begin with the weight on the floor. Keep your elbow at your side as you lift the weight up, stopping when your palm is facing the wall in front of you. Slowly lower the arm to the starting position. Repeat eight times.
Soup-Can Lift: Once pain is completely gone, you can head off future problems by strengthening your shoulder muscles. Hold a soup can in each hand. Raise your arm straight out to a 90 degree angle. Hold for a count of ten. Slowly lower your arm. Repeat five times.
As you resume your normal routines and if pain flares up again, see your doctor to pinpoint causes and review your activities.
Always consult your primary care physician prior to implementing any changes to your exercise and health regimen.