A man in a side view position, clutching his reddened and painful left shoulder

Shoulder pain is a common problem that can affect you at any age. The shoulder is the most mobile joint in your body. It is made up of bones that are held in place by muscles, tendons and ligaments. When something goes wrong with your shoulder, it hampers your ability to move freely and can cause a great deal of pain and discomfort.

 cause of shoulder pain

Causes of shoulder pain

Injury or overuse of nearby tendons;
Tears or impingement of the rotator cuff tendons;
Frozen shoulder;
Dislocation of the shoulder;
Arthritis in the shoulder joint;
Bone spurs in the shoulder area;
Broken shoulder bone;
Shoulder separation;
Poor shoulder posture and mechanics.

Home care for your shoulder

Warm/cold compress

Put heat or ice pack on the shoulder area for 15 minutes, then leave it off for 15 minutes. Do this 3 to 4 times a day for 2 to 3 days.

Stretch and exercise

Learn exercises to stretch and strengthen your rotator cuff tendons and shoulder muscles. Contact our professional team to guide you through.

Form good posture

Practice good posture to keep your spine, shoulder muscles and tendons in right positions.

What treatments and rehab exercises can you do for shoulder pain?

Well, it really depends! There is a lot of information all over the internet, but it is wise to seek advice from a certified health practitioner. At Happipuncture, we focus on techniques proven to work and strive to stay on top of our game by keeping up with the latest advancements in our fields. We believe that health and well-being are multidimensional, and that’s the reason we take a holistic approach to your care, physically and mentally, to leave you smiling.

If your condition is not to the stage of requiring sugery, or you want to avoid surgery if possible, acupuncture, physiotherapy and therapeutic massage can help relieve pain, reduce inflammation, release tight muscles, and increase range of motion for a variety of shoulder problems. Other modalities like electroacupuncture, cupping, gua sha, moxibustion, heat lamp therapy, and herbal liniments are often used in conjunction with acupuncture for shoulder pain.

If your shoulder pain level is above 7/10

Rest and cold/warm compress would be the best option for you right now. Don’t try to lift things that could aggravate your pain. Avoid too many movements. Let the pain gradually calm down.

Massage the back of neck, top of your shoulders and upper back (trapezius muscle). Some simple exercises are also recommended, such as shoulder shrugging and rotation (clockwise and anti-clockwise), spinal flexion, extension and rotation.

Trapezius muscle
shoulder pain exercise
50 times for each motion
spine movments
30 seconds for each motion

If you shoulder pain level is 4-6/10

In this case, one usually can move arms and shoulders but still have some limitation or lack of strength. The pain can be triggered by certain range of motion, thus, the following exercises are recommended to be added on top.

shoulder external rotation
Shoulder external rotation, 15 reps/set, 3 sets.
external extension
Shoulder external rotation (abducted), 15 reps/set, 3 sets.
underhand pull aparts
Underhand pull aparts, 15 reps/set, 3 sets.
Lateral raise, 15 reps/set, 3 sets.

If your shoulder pain level is below 3/10

You can probably do daily routine without too much pain. However, it doesn’t mean that you can overuse it or ignore the discomfort. At this stage, gradually improve the strength of your shoulders and banlance your body structure are necessary.

band dislocates
Band dislocates (back and forth over your head), 1 minute/set, 3 sets.
shoulder taps
Shoulder taps (alternatively you can drop down to your knees), 40 seconds/set, 3 sets.
chest press
Resistance band chest press, 15 reps/set, 3 sets.
standing row pull
Standing row pull, 15 reps/set, 3 sets.
shoulder press
Shoulder press, 15 reps/set, 3 sets.

Last but not least

If you are not sure about your situation, please reach out to our professional team to make sure you are getting a routine and advice specific for you and your needs in conjuction with treatment if needed.