Shoulder pain – causes, prevention, and how to relieve it at home

Shoulders are one of our most used joints. Nearly every action we do throughout the day requires us to use our shoulders. 

Shoulder pain prevention

One cause for shoulder pain comes from hyperactivity. If we don’t use it enough, it can become rusty and painful. Another cause may be from overusing it. If we don’t let our shoulders rest enough, it can be tired out from constant use. This is mostly a problem for sportsmen who only use one shoulder, for example, golf players, tennis players, or badminton players. 

The second issue some people might experience is if our connective tissue gets caught between two bones. Always see a professional to help you figure out the cause for your pain.  

Exercises to help relieve pain

To help you combat shoulder pain at home, you can try these easy exercises.

For the first exercise, raise both of your arms to your side. Then, rotate one arm forwards from the shoulder and the other arm backward from the shoulder. Hold for a second and do it again, this time opposite. Try to keep it up for one minute. Feeling pain at the end of the exercise is a good sign, but you can always take a break if needed. 

For the second exercise, raise both of your arms to your side. Start doing circles with your arms while keeping your elbows straight. Try to keep your arms just a little out of sight. Change the direction of your circles every 20 seconds, doing the entire exercise for about one to two minutes. 

For the third and last exercise, bring your pals and elbows together. Slowly raise your arms, keeping your elbows connected. Once you are unable to keep your hands together, lower them again. You can keep something small between your elbows to help visualize the gap. Repeat ten to fifteen times. 

Using TracPal to help relieve pain

Traction is the most commonly used way to help relieve pain in different parts of the body. TracPal is the perfect tool to help you with that at home. It can help you with pains in the neck, hips, knees, shoulders, or even your back. Following our Manual, set up TracPal for shoulder traction. Traction should not cause you any pain or discomfort. 

Once you have the device set up, put your arm through the created loop. Grab your other wrist and gently lean your whole body the opposite way. You should feel slight tension from your shoulder. Let your body relax and breathe deeply. You can also put your arms together behind your back, depending on the pain location. 

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