Exercises to Prevent Common Shoulder Pain Causes and Injuries

Common shoulder pain causes and injuries often include athletic activities involving excessive repetitive overhead motion. They can result from frequent weightlifting or everyday movement, such as hanging up curtains and scratching your back.

Keep reading to learn about the most common causes of shoulder pain and some helpful exercises to strengthen your muscles and prevent injury.

Shoulder Pain Causes

Most shoulder injuries involve the muscles, ligaments, and tendons rather than the bones. The following are some of the most common injuries and shoulder pain causes:

Shoulder Tendon Inflammation or Shoulder Tendon Tears

Tendon inflammation and tears are conditions sometimes associated with bursitis, tendinitis, rotator cuff tears, and shoulder impingement syndrome.

Shoulder Arthritis

One of the most common types of shoulder arthritis is osteoarthritis.

Shoulder Instability

Shoulder instability occurs when the head of the upper arm bone is forced out of the shoulder socket. This can result from a sudden injury or overuse.

Shoulder Fractures (Broken Shoulder Bones)

Common injuries include upper arm bone, shoulder blade, and clavicle fractures.

Other less common shoulder pain causes include tumors, infections, and nerve-related problems.

Shoulder Exercises

Exercising your shoulders will help strengthen your muscles to prevent common shoulder pain causes and reduce your chances of future injury.

The American Academy of Orthopaedic Surgeons recommends these three exercises:

Basic Shoulder Strengthening

1. Attach elastic tubing to a doorknob
2. Gently pull the tube toward your body
3. Hold for a count of five
4. Repeat five times with each arm
5. Perform twice a day

Wall Push-Ups

1. Stand facing a wall with your hands on the wall and your feet shoulder-width apart
2. Slowly perform a push-up
3. Repeat five times
4. Hold for a count of five
5. Perform twice a day

Shoulder Press-Ups

1. Sit upright in a chair with an armrest, with your feet touching the floor
2. Use your arms to rise off the chair slowly
3. Hold for a count of five
4. Repeat five times
5. Perform twice a day

Trust the Shoulder Experts at IBJI

If you are experiencing shoulder pain, contact an orthopedic shoulder specialist who will evaluate your shoulder pain causes and develop a shoulder care plan to help you feel better.

Request an Appointment