In this video we demonstrate some great exercises for treating shoulder pain called “isometric exercises” known as internal and external rotations.

Shoulder pain is a common problem for our patients, which can happen in many places, including the top of shoulder, sides, front, back, or even up to the neck or head, and can be disruptive to sleep or cause sharp upper arm pain, especially when reaching up for something.

These are gentle exercises known as “isometric exercises” particularly good for earlyonset acute pain, where you keep your arms from moving while contracting your shoulder muscles.

One recommendation we provide is to grab a rolled towel, blanket, or pillow to hug the elbow toward the trunk and open joint spaces to allow better bloodflow. Hold your elbow a little ahead of you so your humerus and shoulder blade line up, creating less discomfort while doing these exercises. Also, make sure shoulders are not rounded while doing this workout, but keep shoulder blades easing back gently.

There are two exercises shown: internal and external rotation. Internal rotation involves holding the hand of the nonhurting shoulder in a fist as you gently push the hand of the hurting shoulder into it for 3 to 5 seconds, and then relax. For external rotation, hold the hand of the nonhurting shoulder outside and around the hand of the hurting shoulder and gently push the hurting hand back into the nonhurting hand for 3 to 5 seconds, and then relax. Repeat for 5 to 10 repetitions, alternating, 2 to 3 times a day.

If you start feeling pain while trying these exercises, please see a physical therapist.

Learn more about exercises like these or find a physical therapist who can give you personal assistance at our website, https://www.painsciencept.com/