Understanding Subacromial (Shoulder) Pain and How Exercise and Stretches Can Help

‍Shoulder pain is a common complaint that can significantly impact daily life and activities. One prevalent cause of shoulder discomfort is subacromial pain, which often stems from issues within the subacromial space—a critical area beneath the acromion process of the shoulder blade. This pain can be related to various conditions like rotator cuff tendinopathy, sub acromial bursitis, or impingement syndrome. Fortunately, exercise and stretches tailored to address these issues can be highly effective in managing and alleviating subacromial pain.

‍What is Subacromial Pain? Subacromial pain syndrome typically involves pain around the shoulder, particularly when raising the arm or during specific movements. It's commonly associated with inflammation, irritation, or degeneration of structures such as the rotator cuff tendons or the subacromial bursa—a fluid-filled sac that helps reduce friction in the shoulder joint. The pain can be aggravated by overhead activities, repetitive motions, or poor posture.

‍Importance of Exercise and Stretches

‍Exercise and stretching play crucial roles in managing subacromial pain. They help improve flexibility, strength, and coordination of the shoulder muscles and surrounding structures. The goals of exercise and stretches for subacromial pain include:

‍Reducing Pain: Targeted exercises can alleviate pain by improving blood flow, reducing inflammation, and enhancing the body's ability to heal affected tissues.

‍Restoring Mobility: Stretches help improve joint flexibility and range of motion, counteracting the stiffness commonly associated with shoulder pain.

‍Improving Strength: Strengthening exercises target the muscles around the shoulder joint, enhancing stability and reducing the risk of further injury.

‍Enhancing Posture: Certain exercises can correct posture issues that contribute to shoulder pain, such as rounded shoulders or forward head posture.

‍Effective Exercises and Stretches

‍Here are some effective exercises and stretches to help manage and prevent subacromial pain:

‍Pendulum Stretch: Stand and lean forward, supporting yourself with your unaffected arm on a table. Let your affected arm hang down and gently swing it forward and backward, then side to side in a pendulum motion.

‍Cross-Body Shoulder Stretch: Use your unaffected arm to gently pull your affected arm across your chest until you feel a stretch in the shoulder.

‍External Rotation with Resistance Band: Secure a resistance band at waist height. Stand with your affected side away from the band, hold the band in your affected hand, and rotate your arm outward against the resistance.

‍Scapular Retraction Exercises: Strengthen the muscles between your shoulder blades by squeezing them together gently.

‍Wall Angels: Stand against a wall and try to slide your arms up and down like making a snow angel while keeping your arms and back against the wall.

‍Precautions and Considerations When performing exercises for subacromial pain, it's essential to start slowly and gently. Avoid exercises that cause sharp or increased pain. If you're unsure about which exercises are appropriate for you, please have a chat with one of our Real Health Partners for personalised advice.

Subacromial pain can be a challenging condition, but with targeted exercise and stretches, significant relief and improvement can be achieved. Remember to be consistent with your exercise regimen and always listen to your body. By incorporating these exercises into your routine and addressing any underlying issues, you can regain mobility, reduce pain, and enhance your overall shoulder health. If you experience persistent or worsening symptoms, please talk to one of the Real Health Partners for further evaluation and treatment.

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