Understanding Shoulder Pain: Causes, Prevention, and Exercises

Causes of Shoulder Pain
Shoulder pain often stems from overuse, injury, or underlying conditions. Common causes include:

• Rotator cuff injuries (tears or inflammation).
• Tendonitis (inflamed tendons).
• Bursitis (inflamed bursa sacs).
• Frozen shoulder (stiffness from reduced mobility).
• Arthritis (cartilage degeneration).
• Poor posture (straining neck/shoulder muscles).

Prevention Tips

• Maintain posture: Avoid slouching; keep shoulders relaxed and aligned.
• Ergonomic setup: Adjust workstations to reduce strain.
• Avoid overloading: Lift heavy objects with proper form (use legs, not shoulders).
• Strengthen muscles: Regular shoulder exercises improve stability.
• Warm-ups: Stretch before physical activity to prevent injury.

Effective Shoulder Exercises

1. Pendulum Stretch: Lean forward, let arm hang, and swing gently in circles.
2. Cross-Body Stretch: Pull one arm across your chest, holding for 15–30 seconds.
3. Doorway Stretch: Place hands on door frame, lean forward to stretch chest/shoulders.
4. Resistance Band Rows: Pull bands toward your torso to strengthen upper back.
5. Wall Push-Ups: Strengthen shoulders with controlled push-ups against a wall.
6. Shoulder Blade Squeezes: Sit/stand tall, squeeze shoulder blades together for 5 seconds.

When to Seek Help
Consult a healthcare provider if pain persists, worsens, or is accompanied by swelling, redness, or weakness. Early intervention prevents chronic issues.

Stay consistent with exercises and posture habits to keep shoulders healthy and pain-free!