Body builders push their bodies to the extremes, which may -- and often does -- result in injuries. One of the most common places for a body building injury is the shoulder. Your shoulder allows your arms to move, and when your shoulder is in pain, you feel that discomfort in every movement. Always speak with your doctor if you feel pain that does not subside. After receiving your doctor's clearance, and temporarily limiting shoulder movement, begin to rebuild flexibility and range of motion using gentle exercises and safety guidelines.
Step 1
Rest for one or two days following the injury. Avoid activities that aggravate the pain, such as overhead lifting or carrying heavy objects. Avoid cross body movements such as swinging a golf club.
Step 2
Take a pain reliever. Speak with your doctor regarding which pain reliever, such as ibuprofen or acetaminophen, is best for you.
Step 3
Apply ice twice daily. Wrap ice in a towel and place over your shoulder for 30 to 60 minutes.
Step 4
Perform range-of-motion exercises such as a pendulum swing. Stand next to a table and place the hand of your pain-free shoulder on the table. Bend slightly forward. Allow your painful arm to hang toward the floor. Move your arm in a complete circle five or six times. Reverse the direction and repeat.
Step 5
Perform shoulder flexibility exercises. Stretch your shoulder by reaching your arm straight across your body and pressing on the top of your arm with your opposite hand.
Things You'll Need
- Pain reliever
- Ice
