A feeling of pressure in your shoulder joint, also known as rotator cuff impingement syndrome, is a common condition that manifests itself with pain, weakness and a loss of flexibility in your shoulder. This condition can be caused by a deterioration of your shoulder joint or weakness in your rotator cuff muscles. Treatment for shoulder pressure often includes exercises that help restore movement to your joint. Check with your doctor before starting any of these exercises to determine whether they are right for your specific condition.
Pendulum Exercises
These exercises can be performed while lying down or from a standing position where you are bent over at your waist. Allow your injured arm to hang freely over the edge of your bed or while standing. Move your upper body slightly and allow your arm to begin swinging back and forth. Change the movement of your upper body slightly to cause your arm to swing in a circular motion. Try not to use the muscles of your arm or shoulder when performing this exercise.
Shoulder Elevation
Lie down on your back with your arms by your sides. Use your uninjured arm to lift your injured arm up and over your head. Continue lifting your arm until it is as high as you can go without serious pain. Hold this position for about three seconds and then use a slow and controlled motion to lower your arm to the starting position. Repeat 10 times or as directed by your doctor.
Internal/External Rotation
Stand with your feet about shoulder-width apart and your elbow tucked into your side. Bend your elbow until your forearm is about parallel to the ground. Keep your elbow tucked into your side and rotate your upper arm to bring your hand across your body as far as you can. Hold this position for a couple of seconds and then rotate your arm outward as far as you can go without moving your elbow. Repeat 10 times or according to your doctor's directions.
Shoulder Extension
Stand with your feet shoulder-width apart and your arms resting by your sides. Keep your arm straight and move it back and behind your body as far as you can go without severe pain. Hold this position for a few seconds and return to the starting position. Repeat 10 times. You may also perform this exercise using both arms by holding a stick in your hands and trying to push it behind your body as far as you can.
References
- "American Family Physician"; Management of Shoulder Impingement Syndrome and Rotator Cuff Tears; Allen E. Fongemie, M.D.; February 1998
- University of British Columbia; Subacromial Decompression / AC Resection Protocol; Farhad O. Moola, MD
- Nicholas Institute for Sports Medicine and Athletic Trauma; Physical Therapy Corner: Shoulder Range of Motion Exercises; March 2007
- Glenelg Orthopaedics: Exercises Following a Shoulder Decompression
