Relationship of different joints
Pain in the shoulder can have various causes. Pain from adjacent areas can also radiate into the shoulder. This can just as well happen the other way round.
Shoulder pain as a basic symptom can radiate into the adjacent areas of the body. The shoulder should not be considered as a single joint, but as a unit. The shoulder girdle includes the two shoulder blades, the collarbone and the sternum.
There are joints between each of these bones. If one of these joints is moved, this inevitably has an effect on the other joints, which are passively moved as well. The actual shoulder joint, i.e. the unit of humeral head and glenoid cavity, is not a strictly delimited functional unit either.
In addition to this joint, there is also the acromioclavicular joint, i.e. the connection between the shoulder blade and the clavicle, and the sliding bearing between the shoulder blade and the ribs, which is always subjected to stress when the arm is raised. If one sees the shoulder girdle as a unit of several bones and joints, which only in interaction allow the full extent of movement, it is easy to understand that even pain is usually not limited to one of the joints. The nerve plexus that supplies the muscles and skin of the shoulder is largely made up of nerves that run in the area of the cervical spine.
This area is therefore also closely connected with the functional efficiency and sensitivity of the shoulder. Unfortunately, there are many deviations from the norm, so that the presumed self-diagnosis need not be correct under any circumstances. We hope, however, that our self-diagnostic will be able to help patients who search the Internet for an organ- or symptom-related disease. Ultimately, however, only a specialist examination and, if necessary, additional imaging procedures (X-ray, MRI, etc.) can lead to the correct diagnosis.
Exercises for shoulder pain
In certain cases of shoulder pain and depending on its cause, physical exercises and training can be useful. This is particularly the case if the trigger for the discomfort is tension caused by a long-lasting incorrect shoulder posture or muscular deficits (for example after operations and/or immobilization of the shoulder). However, the presumption of suffering from tension or muscular deficits can disguise other, more serious causes of shoulder pain, and certain exercises can then even lead to a worsening of the condition.
For this reason, it is essential to consult a specialist before deciding on shoulder exercises. If the doctor thinks exercises are useful, he will usually refer you to a physiotherapist who can explain the basics of the exercises to you. This is a very important step, as incorrectly performed exercises may not relieve or even increase shoulder pain.Before starting the shoulder training the shoulder can be stretched and mobilized by circling forward and backward several times (approx.
5-10 times). Although the effect of this preparatory measure is controversial – as is generally the case with stretching the muscles before or after training – it can be considered harmless in this case. The back should be kept straight and the head straight forward.
For further warming up a simple exercise is suitable, in which the shoulders are pulled up, held there for a few seconds and finally lowered again. This exercise should again be performed with the back straight and the gaze directed forward. The exercise is also repeated about 5-10 times.
In general, it can be said that the muscles of the shoulder joint consist of so many different parts, each with its own tasks, that almost every exercise involving this one addresses certain parts of the shoulder muscles. Since it is not very stressful and can be easily dosed, the so-called lat pulling with a towel is particularly suitable. Here, the patient, sitting on a chair with a straight back and looking forward, holds the two ends of a rolled up towel with both hands (which should be slightly further apart than shoulder width), initially high above his head.
Now the patient pretends to pull the towel apart and then slowly moves it downwards behind the head. Then he lifts the towel, which is still being pulled apart, back up towards the starting position. This exercise can initially be performed in 2-3 sets of 5-10 repetitions.
Other exercises that appeal to the shoulder muscles to a great extent and can therefore be effective against shoulder pain are, for example, push-ups or pull-ups. These exercises, however, are characterized by a much greater load on the shoulder joint and should therefore only be performed after consulting an expert and only in moderation. Basically, the following should be observed: Success, i.e. pain relief, cannot be achieved overnight, but requires long-term, regular exercise. If an exercise causes pain, the exercise should be stopped immediately. Even if shoulder pain does not occur during the exercises, but afterwards, it should be re-evaluated together with the expert whether the exercises were adequately selected and performed.
