First aid: Pain in the shoulder

Do you feel pain in your shoulder? You are not able to lift your arm above your head or to the sides? Try out these exercise tutorials, which you can use at home to help yourself without the assistance of a second person.

Sydrome of a painful shoulder contains disorder of one or more structures of the soft tissues of the shoulder joint (muscles, tendons, bursae, ligaments, joint capsules,...). This larger group of difficulties contains also painful problems such as: frozen shoulder, impingement syndrome and blocked sternoclavicular joint. Among other painful problems are: painful shoulder - in the area of the tendon of the biceps, arthrosis of the shoulder joint - omarthrosis.


Návody 1 - obrázek
During problems in the area of a shoulder joint (frozen shoulder), it’s important to release the joint capsule, that will lower the pain and allow movement. During this exercise there is a traction in the shoulder joint which is helping as well.
Návody 2 - obrázek
This exercise is ideal for stretching out the shoulder girdle, it relieves you from discomfort in the shoulder area, as well as from stiffness or overworked muscles.
Návody 3 - obrázek
This exercise helps to straighten the spine, and it relieves the back and shoulder area.
Návody 4 - obrázek
Exercise of an external rotation in shoulder is optional especially in case of stiff joint capsule, when you can’t rotate your arm externally, which is usually caused by a frozen shoulder and impingement syndrome also called swimmer’s shoulder. For this exercise you will need either weight on a velcro, or small plastic bottle filled with water.