We use our arms for countless tasks every day, and we don’t really think twice about all these actions until they become uncomfortable. One such issue that can make arm movement uncomfortable is shoulder stiffness.
Shoulder stiffness can develop for a number of different reasons. Perhaps you’re dealing with the early stages of frozen shoulder, or maybe you’re dealing with a problem caused by degenerative wear and tear like a rotator cuff tear or shoulder arthritis. Any of these issues can limit your shoulder flexibility, but you can fight back against shoulder stiffness by pursuing a few activities each day. We shine a light on some of the things you can do each day to help reduce or eliminate shoulder stiffness.
Daily Ways To Fight Back Against Shoulder Stiffness
While you will want to consult with a shoulder specialist to find ways to treat the underlying cause of your shoulder stiffness, many patients find that doing some or all of these daily activities can help them regain more normal motion in their shoulder joint.
- Stretches – One of the easiest ways to improve your shoulder mobility and reduce stiffness is by taking a few minutes every day to stretch. Gently move your shoulder in a variety of directions so that it gets used to moving in different ways. Pull your arm across your body and hold it there for a few seconds, then let your arms hang down by your side and do some shoulder shrugs and shoulder circles. Movement should get a little more comfortable as stretching progresses.
- Watch Your Posture – Our lower back and neck tend to bear the brunt of poor posture, but your shoulder can also feel the effects of a spine that’s out of alignment. If you’re regularly hunched forward to look down at your phone or read a book, more stress will be held in your cervical spine and the soft tissues that support your shoulders. Making a point to perform regular posture checks and to correct any posture issues can have a surprisingly positive effect on your shoulder function.
- Consider Yoga – Yoga offers many of the same benefits as stretching, but yoga can take these benefits to the max. The specific goal of yoga is to expand your body’s comfortable range of motion, which in turn fights back against movement restrictions and stiffness. You can find some yoga exercises that target your shoulders by looking online, or you can probably find a yoga class near you that can provide some professional assistance in helping treat your shoulder stiffness.
- Destress – Mental and emotional stress can actually lead to physical issues in your body. When you’re stressed, muscles tend to tense up, and prolonged muscle tension can trigger an inflammatory response that can limit normal joint motion. It’s impossible to completely eliminate stress from your life, but you can always look to find new ways to relieve stress when it develops. Some people like to go for a run, while others prefer to meditate or perform some deep breathing exercises. Find a destress technique that helps you find an inner sense of calm, and you may find that your shoulder stiffness also improves.
- Harness The Power Of Heat And Ice – Finally, consider using heat pads or cold packs to your advantage. Heat pads or a warm bath can help to open up blood vessels and improve blood flow to your shoulder joint, which can help calm inflammation. Conversely, ice can limit swelling after activity that can make movements uncomfortable or downright difficult. Consider using a heating pad on your drive to work or putting some ice on your shoulder after a yoga session to help improve shoulder function and limit inflammation onset.
If you need more hands-on help overcoming a shoulder issue, we’d be happy to provide it. We can work with you to provide a comprehensive diagnosis and develop an individualized treatment plan to suit your needs. Whether that involves physical therapy, corticosteroid injections or even a minimally invasive corrective procedure, we’re confident we can find the right solution for you. For more information, or for help with a specific shoulder issue, reach out to Dr. Holloway and his team today at (865) 410-7887.
