How to Get Rid of Shoulder Pain

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When your shoulder hurts because you have moved your shoulder the same way again and again, you only want it to stop. Unfortunatley, it feel like every way you move it causes more pain. Then if you work in a desk job, or your job is the reason your shoulder hurts, you’re in pain constantly; day in and day out. Finding relief for the pain is your only thought, and you don’t care how you go about getting it.

The best thing to do with any pain, tear, cut, or lesion is use the R.I.C.E method. That is Rest, Ice, Compression, and Elevation. First of all try to stop using it. Do anything you can top stop using it, and get it elevated above your heart. With two shoulders hurting, the only way to elevate it is sit up or stand up. The most important part of the RICE method in the beginning is the Rest part. You need to stop doing whatever it is that causes the pain. Even if that means taking a few days off. Once you’ve done this, you should feel a little bit of relief.

Now the Ice. But some sore spot need more than just Ice, so try alternating ice and heat. If you there is more pain with one then the other, try to leave it on there longer; it;s very possible that that is the healing process you;re feeling. After 10 minutes, if the pain doesn’t start to leave it’s not worth it and stop using that temperature at all. Keep the heat and ice on it for 20 minutes. Allowing the sore area to rest for 10 minutes in between each temperature.

Now you need to stop the pain from coming back, or figure out a way to relieve it. Most shoulder pain is there because it is pitching something or it has been rubbed raw by overuse. A few good stretches will cure both problems and prevent this from happening later. Begin by stretching the top of your shoulder first by trying to grasp your shoulder with the same hand and with the other hand, push your elbow up as far as you can.

Now you want to stretch the other side of the shoulder machine, the shoulder blade. Grasp your arm as you cross it across your chest. Pull it as you feel the back muscles pull slightly. Remember, the shoulder blade is the part of the shoulder joint that holds the arm in its socket. Any of these stretches that are too much for your soreness, do not do them or just do them lightly.

Now you need to strengthen you shoulder muscles. Once you’ve stretched them out so that nothing is being pinched or torn, you can strengthen them so that the tissues and connective muscles aren’t so exposed. Begin by placing two books flat in the palm of one hand. Put the books at shoulder level, almost touching your shoulder, and raise each book into the air until your arm is completely straight. Hold this position. Do this with each side three times. After that, get two soup cans and hold one in each hand. Put your arms straight out like you’re going to fly away. Hold them at that level for a count of 10, then raise them up, and lower them back again. Do this 4 times.

These stretches and excercises should be done on a daily basis. the pain will slowly start to subside, but only do this as much as you can. You don’t want to over do it, and you don’t want to injure yourself more because you did too much. Listen to your body, it will tell you what you need to do and not do.