Best Exercises for Shoulder Impingement, Rotator Cuff tear and Bursitis 2022| Doc Cherry

Shoulder pain is common. It can interfere with your sleep and it can give you pain and discomfort when you do your usual day-to-day activities. In this video, we are going to do a self-check of your shoulder joint and I will share with you a treatment plan that will effectively manage shoulder pain at the comfort of your own home. Greetings again to everyone. This is again Dr. Sherry, Doctor of Physical Therapy. If you're new here in my channel, I would like to personally welcome you to please join our growing community where you will receive weekly health videos on a weekend that will benefit our beloved seniors, you, and the people you love. Your shoulder is actually made up of several joints, muscles, and tendons that continually work together to allow you to move. Your shoulder is composed of three bones. Your upper arm bone called your humerus, you have your scapula or you have your shoulder blade, plus you have your collarbone. The upper head of your humerus fits into a rounded socket of your scapula and muscles and tendons continually work to put it in its place. Because of the many structures involved in the shoulder, diagnosis can become challenging. But we will do a self-check for that. Let me ask you these questions. How painful is your shoulder? Using the visual analog scale, rate the intensity of your pain. One being minimal, five moderate, and ten severe. Now let me ask you this question. Does moving your head to the front, the back, side, and rotation cause pain in your shoulder? If it does, we want to look into the possibility of an affectation in your cervical spine or the bones in your neck rather than focusing on the shoulder alone. But if your answer is no, we will proceed. What if I ask you to externally rotate your shoulder like this? Does this cause pain? If your answer is yes, you are probably suffering from what we call a frozen shoulder or adhesive capsulitis. Get back on this video later and click on this video here because we have a separate treatment plan for frozen shoulder. But if your answer is no, let us dig deeper. What if I ask you to raise your hands up from the side up like this? Is it painful? If your answer is yes, you are probably suffering from an impingement syndrome. Shoulder impingement happens when the upper part of your scapula or your shoulder blades put tension on your tendons. Tendons are the ones that connect your muscles to your bones. Shoulder impingement is common for swimmers and those who do repetitive overhead motion like this with the hand internally rotated. But if your answer is no, we will dig deeper. What if I ask you to externally rotate your shoulder like this while using your opposite hand? You try to put it downwards like so. Try to observe how you feel. Next, I want you to raise your arm up from the side like this and using your other hand, you press it down. Do you feel that the movement is weak but it is not painful? If your answer is yes, the problem is the muscles on your shoulder joint. These can become torn because of an injury or because of overuse. Lastly, if you have the type of pain that is sudden and very severe that all the motions that I have shown you a while ago would be very difficult for you to do, you are probably suffering from what we call as bursitis or inflammation of the bursa. Bursa are these small fluid-filled sac found in the joints in your body including your shoulder joint. Its function is to pose supposedly to lessen the friction between the muscle and the bone. Our first aid for any type of shoulder pain should follow the principle of PRICE, meaning protect, rest, ice, compress, and you elevate. You need to put cold compress on your painful area for 10 to 15 minutes three to four times a day. This is especially important during the first 48 hours of pain. The sooner you put on cold compress, the sooner the healing begins. It is very important that you do not do activities or motion that will further aggravate your pain. If you answered yes to my question about impingement, it is very important that you limit activities within shoulder height because beyond this range, you will further aggravate your pain. Although I have mentioned rest, it does not mean that you do not move your shoulder. Move your shoulder only on an area or level which is comfortable and pain-free for you because if you don't move your shoulder joint, you will predispose yourself to having what we call as frozen shoulder which we don't like. You can also take non-steroidal anti-inflammatory drugs or over-the-counter pain relievers to help you with the pain and inflammation only when needed. Please do this range of motion exercises as well if your pain scale is between 10 to 6. Do it only in a comfortable range for you. Shoulder flexion. You can do this while standing or sitting. Keep your arm straight and slowly raise your arm as far as you can without pain. If you have shoulder impingement, do not raise your arm over your head. Repeat it 10 times. You can do this exercise daily to promote circulation and prevent frozen shoulder. Shoulder abduction. Slowly raise your arm to the as far as you can like this without pain. Repeat this 10 times. Shoulder adduction. Extend your arm out and bend your elbow towards your body like this. Repeat this 10 times. Shoulder external and internal rotation. Bend your elbow like this at a level that is comfortable and pain-free for you and using your forearm, move it slowly upwards and downwards. Repeat this exercise 10 times. As we progress with our treatment plan, when your pain scale is less than 5 or 5 over 10, you can already start our strengthening exercises. External rotation. Tie a theraband or a rubber on a surface or doorknob. Hold the end, bend your and move it outside your body with your elbow fixed to your side. Repeat this 10 times. Internal rotation. Using the same band, tie it into a surface and with your elbow bent and fixed to your side, move it towards your body. Do this 10 times. Adduction. Using a theraband, move your hand towards your body. It's as if you are squeezing the muscles in your armpit. Do this 10 times. Abduction. Lastly, you can step on the theraband or rubber and lift your hand from the side up to a level comfortable and pain-free for you. Do this 10 times. The exercises mentioned here should not cause pain because they are safe for you. This is a video to help and guide you but this is should no way replace personal evaluation by your healthcare provider. If you are suffering from frozen shoulder, I have a full video here that will help you manage it at the comfort of your own home. Please click it here. I hope that I am able to help you with this video. Please don't forget to click the like button to further encourage me to make useful videos like this. Please share this video to your friends and family members who are also complaining of shoulder pain so that you are able to help them as well. This is again Dot Sherry. Stay safe, stay happy and healthy. God bless you.