Any pain affects our quality of life. No matter how meager the pain is, it curtails our everyday functioning. Shoulder pain and tightness cause shoulder muscle weakness as well as curtail one’s standard functionality.
Muscles That Can Cause Shoulder Pain and Tightness
There are different types of muscles that cause different pains.
Deltoid Muscle
Muscle majorly tasked with motion. It encompasses the posterior, lateral, as well as anterior muscles. This muscle gives the shoulder shape-enhancing flexibility, allowing the shoulder to move in all directions.
Triceps and Biceps
The triceps are thick muscles where the arm extends to the elbow joint. The muscles control the normal movement of the elbow joint. Pain in these muscles has adverse effects on the shoulders. Biceps brachii muscles are attached to two sides: the shoulder joint and the elbow joint. They form the upper arm as they create the flex point of the elbow.
Rotator Cuff Muscles
Rotator cuff muscles consist of four muscles that control the shoulder joint’s rotation and stability. Comprises of teres minor, infraspinatus, subscapularis, as well as supraspinatus muscles.
Pectoralis Major and Pectoralis Minor
Pectoralis major lies on the anterior-most part of the chest. The primary function is to assist in flexion and extension of the arm. On the other hand, pectoralis minor is located beneath pectoralis major. Its primary function is to facilitate the movement of the scapula.
Injuries That Cause Pain and Tightness
Some of the major shoulder injuries include:
- Shoulder impingement. It is caused by the instability of the joint when the muscles are overstretched. It affects the shoulder muscles associated with a range of motion functions.
- Subacromial bursitis. This is an impairment mostly experienced after falls and other related cases. It causes inflammation in the fluid-filled sac referred to as bursa, leading to immense pain.
- Tendonitis. This impairment is a result of tearing of the tendons. Age, immediate injuries, as well as the exhaustion of the muscles, can cause this injury. It’s a common cause of frozen shoulders.
- Rotator cuff tears. The rotator cuff muscles support the movement and rotation of the arms. They are connected to the bones by the tendons. If they tear due to age, falls, and severe injuries, they inhibit arm muscle movement.
- Labral tear of the shoulder. It causes locking, instability, as well as grinding on the shoulder joint due to tearing of the labrum tissues. It can also be associated with shoulder dislocation common to young people.
The Five Exercises That Improve the Symptoms of Shoulder Pain and Tightness
- Shoulder flexion, abduction, and ER using a wand in sitting and or/supine. This exercise aims at the deltoid area. Do 1-2 sets, 10-15 repetitions, 2-3 times a day.
- Flexion, abduction, and scaption wall slide on standing. The exercise should be done in 1-2 sets, 10-25 repetitions, 2-3 times a day for effective results.
- Pectoralis stretches in the doorway. It’s a stretching exercise for the pectoralis muscles. For excellent results, do 1-2 sets, 3-5 repetitions with 15-30 second hold, 2-3 times a day.
- Sleeper stretch in side-lying. Lie on the side with the impaired shoulder. Reach for the elbow from the shoulders in the L position. Do this 2-3 times a week for up to 6 weeks.
- Shoulder shrugs, rolls, squeeze. Effective if done 1-2 sets,15-20 repetitions, 2-3 times a day.
How Can a Trained Physical Therapist Help?
To fully regain primary function and shoulder mobility, a trained physical therapist can advise accordingly on the best lifting positions to avoid shoulder injuries. Moreover, they can advise on the best exercises depending on the type of injury. After scrutiny, they can also provide advice on advanced treatment such as surgery.
Subsequently, the therapist can conduct physical examination through exercises and activities to help rule out future impairment occurrences to prevent the risks involved.
You can visit Cawley Physical Therapy and Rehab or check our blog page for more information and relevant articles. You can also call us on 570-208-2787 to book your appointment today!
