Tag Archives: Shoulder

Understanding Your Shoulder Pain

Shoulder pain can be caused by any of the muscles, tendons, and ligaments that make up the complex structure of the shoulder.

Understanding your shoulder pain

Understanding your shoulder pain

To understand your shoulder pain it is helpful to know the basic structure of the shoulder, and what part of the shoulder is causing the pain and why.

Shoulder Components Overview

There are a few bones and joints in the shoulder complex, which might prove useful to know about, before and after you are stricken with shoulder pain.

There is much more entailed in the construction and operation of the shoulder, but if the basics are known, the pain may make more sense. Because the intricate muscles, tendons and ligaments are not visible, it is hard to imagine what is causing pain. This is a very brief description of some major components that I hope you will find helpful.

Shoulder Bones and Joints

Clavicle – is also known as the collarbone, and is the only bony attachment between the trunk and upper arm (humerus). It is S-shaped, and connects with the chest bone (sternum), and acromion of the shoulder blade (scapula).

Scapula – is the shoulder blade, and is a flat, triangular bone. Along with the acromion, spine, and coracoid process, the scapula forms the back portion of the shoulder.

Humerus – is the upper arm, which extends from the shoulder to the elbow.

Cortacoid process – is a structure which projects from the scapula (shoulder blade), and is the attachment point of shoulder ligaments and muscles.

Acromion – is the outer end of the scapula (shoulder blade), to which the clavicle (collar bone) is attached, and forms the “point” of the shoulder.

Acromioclavicular Joint (AC Joint) – is the point where the clavicle (collar bone) meets the acromion of the scapula (shoulder blade).

Shoulder Ligaments

Shoulder ligaments are soft tissue structures, which connect bones to other bones. Along with ligaments which join the bones, are muscles, which may be superficial (extrinsic muscles), or deep (intrinsic muscles). When the ligaments are stretched unnaturally, sprained, strained, inflamed, or torn, there will unfortunately be pain. Between the acromioclavicular joint (AC Joint), there are some primary ligaments to be aware of.

Glenohumeral Ligaments (GHL) – are three ligaments which maintain the stability of the shoulder, and help to keep the shoulder in place.

Coracoclavicular Ligaments (CCL) – are two extremely strong ligaments (trapezoid and conoid), which help to stabilize the AC joint, and help to keep the shoulder “square”.

Coracoacromial ligaments (CAL) – link the coracoid process (a small, hook-like structure on the scapula), to the acromion.

Shoulder Muscles and Brief Function Overview

Serratus Anterior muscle – stabilizes the scapula (shoulder blade) when the hand exerts pressure on an object.

Subclavius muscle – depresses the shoulder, draws the shoulder down and forward.

Pectoralis Minor muscle – lowers the shoulder blade (scapula).

Sternocleidomastoid muscle (SCM) – flexes and rotates the head.

Levator Scapulae – raises the shoulder blade (scapula).

Trapezius – lifts the clavicle (collarbone), elevates and rotates the shoulder blade (scapula) outward.

Deltoid – flexes, extends, and rotates the arm.

This is a long and technical list, but the shoulder is very complex and I hope this helps you to understand your shoulder pain a little better.

Do  enter your details in the box on this page because I would like to send you my completely free shoulder pain report.

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain

 

 

Shoulder Pain from Sleeping

Do you suffer from Shoulder Pain from sleeping?

Sleeping, or more specifically your sleeping position can cause shoulder pain.

One of the most likely causes of shoulder pain from sleeping is an existing shoulder injury that you may not even have noticed. What happens is that your sleeping position is aggravating the injury that you may not even be aware of during the day. This may be due to pressure on the shoulder and/or reduced blood flow to the area.

Using the right pillow can reduce the pressure, increase blood flow and relive pain.

[easyazon_image add_to_cart=”default” align=”left” asin=”B001ACOOX6″ cloaking=”default” height=”120″ localization=”default” locale=”US” nofollow=”default” new_window=”default” src=”http://ecx.images-amazon.com/images/I/31Xlx-I2D2L._SL160_.jpg” tag=”privat-20″ width=”160″]

I recommend trying a [easyazon_link asin=”B001ACOOX6″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]special Tempur Neck Pillow[/easyazon_link] that is specifically designed to help shoulder muscles relax.

Many of my patients have found that using a Tempur neck pillow relieves their shoulder pain. The neck pillow is the one I generally recommend but there are also pillows for specific conditions that I review below.

[easyazon_block add_to_cart=”default” align=”left” asin=”B001ACOOX6″ cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]Core 160 Basic Cervical Pillow Standard Support[/easyazon_block]

 

 

 

 

 

 

 

Sleeping on the injured shoulder causes blood flow to decrease, meaning less oxygen is getting to the shoulder. Pain occurs when the shoulder is not mobile, which increases inflammation, therefore when you are lying down to sleep at night, the pain may increase.

Shoulder pain can stop you from sleeping properly. The right sleeping position can reduce neck and shoulder pain. The right sleeping positions should improve the quality of sleep, as well as prevent injury and prevent further pain to the spine, neck and shoulders if an injury is present.

Changing your pillow to Tempur neck pillow and improving your sleeping position may really help.

Best sleeping position to avoid shoulder pain from sleeping

avoid shoulder pain from sleeping

avoid shoulder pain from sleeping

Because we spend approximately one-third of our lives sleeping, it is really important to find the best sleeping positions for your neck and shoulder pain. Sleep is very important in healing existing injuries, yet it can be difficult to sleep with injury pain, which creates a vicious cycle.

Research suggests that people who experience problems sleeping, are more likely to develop chronic musculoskeletal pain, so it is worth the effort to pay attention to how you are sleeping now, and to try other methods of achieving a restful sleep, if sleep is posing a problem.

The Best Sleeping Positions

Although many people sleep on their stomachs, this is not a sleeping position recommended, because it places additional stress on the spine, upper back, and neck. Sleeping on your side is generally better than sleeping on your stomach. However if you have an existing shoulder injury, you should never sleep on the injured side, even if it is not causing pain.

Sleeping on a shoulder injury may hinder healing and prolong the healing process, which also prolongs the pain associated with the injury.

Sleep on your back

The best way to avoid pain from existing shoulder injuries, or to avoid contributing pain to the neck and shoulder regions, is to sleep on your back. The ultimate sleeping position is where the body is in alignment, with the neck, spine, and shoulders slightly elevated. This position is great for preventing neck and shoulder pain while sleeping, but if some people cannot relax enough to fall asleep in this position. Some compromises may have to be made if you regularly toss and turn, but it is worth trying to sleep on your back, to see if this could reduce your pain and improve your sleep.

Importance of Pillows

Sleeping positions are a priority, and the best way to sleep in order to keep the spine and body aligned, is to sleep on your back. In order to elevate your neck and shoulders slightly, choosing the correct pillow is also important.

The pillow should keep the head and neck in a neutral position as you sleep. If the pillow is too thick, it will push the head forward, yet a pillow which is too soft, will allow the head to sink, causing further neck and shoulder pain or strain.

Finding the most comfortable pillow that supports the neck and shoulders, will also promote healthier rest.

Tempur pillow

Tempur pillow are not a cheap as basic pillows, but they are a worthwhile investment. Teh advantage of Tempur pillows is that they offer the right level of support without being too thick, and they keep their shape.

My first choice is the [easyazon_link asin=”B001ACOOX6″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]special Tempur Neck Pillow[/easyazon_link]

[easyazon_image add_to_cart=”default” align=”left” asin=”B001ACOOX6″ cloaking=”default” height=”120″ localization=”default” locale=”US” nofollow=”default” new_window=”default” src=”http://ecx.images-amazon.com/images/I/31Xlx-I2D2L._SL160_.jpg” tag=”privat-20″ width=”160″]

This neck pillow is designed to relax the shoulders and reduce pain, but no one pillow suits everyone and there are several other designs of Tempur pillow that you can try.

I highly recommend trying a [easyazon_link asin=”B00H4P3P8S” locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Tempur Pillow[/easyazon_link] you may need to try several different pillows to find the one that is best for you, but it is well worth it to ensure your sleep.

Neck and shoulder pain can often be referred pain from the spine, so it is important to make sure that the spine is aligned while sleeping as well.

Generally, the pillow should be 4-6 inches high, when the head is resting on top, and should accommodate changing sleep positions to a degree.

It is important to choose a pillow which is comfortable for you, making it easier to relax enough to fall asleep, so personal preference becomes a factor.

There are several pillow types to choose from, made from various materials and I’ve highlighted my recommendations below:

[easyazon_link asin=”B007MI2L1Y” locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]A Buckwheat Pillow[/easyazon_link] –   is made of actual buckwheat hulls, and adjusts to the pressure of the head and shoulders resting upon it.

[easyazon_block add_to_cart=”default” align=”left” asin=”B007MI2L1Y” cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]Buckwheat Pillow – Zen Chi 100% Organic Premium Buckwheat Pillow – Queen Size (20″ X 30″)[/easyazon_block]

 

 

 

 

 

 

 

 

[easyazon_link asin=”B0002RO3JU” locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]A Cervical Pillow[/easyazon_link] – restores the optimal curve of the neck, while keeping the neck in alignment with the spine.

[easyazon_block add_to_cart=”default” align=”left” asin=”B0002RO3JU” cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]A Cervical Pillow[/easyazon_block]

 

 

 

 

 

 

 

This [easyazon_link asin=”B000FTVCP8″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Duck Feather Pillow[/easyazon_link] – conforms nicely to the contours of the neck and shoulders, and is extremely comfortable. This pillow has a unique pillow-in-pillow construction but feather pillows do become compressed over time, and need to be replaced, in order to maintain the correct cervical spine (neck) alignment.

[easyazon_block add_to_cart=”default” align=”left” asin=”B000FTVCP8″ cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]This Duck Feather Pillow[/easyazon_block]

 

 

 

 

 

 

 

 

Travel Pillow

Sleeping in chair, or when traveling can cause shoulder and neck pain.

This [easyazon_link asin=”B000RH7450″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Memory Foam Travel Pillow[/easyazon_link] – supports the neck, by preventing the head from dropping to one side, and is mainly used while sitting or reclining.

[easyazon_block add_to_cart=”default” align=”left” asin=”B000RH7450″ cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]Memory Foam Travel Pillow[/easyazon_block]

 

 

 

 

 

 

 

When sleeping on the side, the pillow should support the head and neck, while keeping the neck in a natural position. The spine should maintain a straight, and natural line, and weight should be evenly distributed, so that there is no unnatural pressure on the neck or shoulders, causing strain.

Sleeping with shoulder pain conclusion

The secret to sleeping with, or preventing neck or shoulder pain, is finding a position which is beneficial to spinal alignment (sleeping on the back or side), and that is comfortable for you.

Finding the most comfortable pillow that supports the neck and shoulders, will also promote healthier rest. I always recommend trying a Tempur pillow, but you may need to try several different pillows to find the one that is best for you.

Click here for further information about Sleeping Positions for Neck and Shoulder Pain

Kind Regards,
Tim Allardyce DO MCSP SRP

 

 

What To Do If You Suffer Whiplash

Whiplash happens in accident like car crashes, sports injuries or when someone is suddenly thrown.

Symptoms of whiplash can include stiffness, specifically in the neck and at the back of the head, and headaches. Usually these signs appear after the accident happen or within a few days to two weeks.

If you think you may have suffered whiplash seek medical advice without delay. You should do this for two reasons.

Firstly although whiplash  symptoms  may not appear immediately whiplash injuries can be serious and prompt medical treatment will help to reduce the time it takes you to recover.

Prompt medical consultation may also help you to make a claim for your medical treatment and other costs you might suffer as a result of your injury, such as loss of income.

Shoulder Pain Warning!

If you have ever had the misfortune of having a shoulder injury then you understand the importance of the shoulder to everyday activity.

Using your shoulders without properly warming them up is a great way to tear muscle fibers, tendons or ligaments.

Taking just a few minutes to prepare the shoulder joint for activity by following the shoulder warm up tips and execises that I have provided in my previous posts will improve your chances of avoiding shoulder injury.

For further information please claim your free Shoulder Pain Relief Special Report Now. Just enter your name and email address in the box on this page for instant access.

Frozen Shoulder Exercises

If your shoulder pain is caused by “frozen shoulder”, or Adhesive Capsulitis, exercise should only started after several sessions of physical therapy.

Exercise used after therapy to treat “frozen shoulder” is vital to the continued mobility of your shoulder. You should always start by keeping the movement within your comfort zone, so as to not cause further pain.

Ideally you should exercise for a total of 30 minutes a day, 3 times a week. This will help the shoulder to increase its mobility and strength.

If exercises are undertaken correctly, pain should subside within a few weeks, although this does depend on the cause of the pain.

Claim your free Shoulder Pain Relief Special Report Now. Just enter your name and email address in the box on this page.

Arthritis Shoulder Exercise

If your shoulder pain is arthritic, there are a number of great exercises that can help increase the mobility of your shoulder.  Shoulder Exercises can help you regain almost full function to the shoulder, but always consult with a medical professional before attempting any exercise to the neck or shoulder.

Applying ice after exercising can help to prevent the muscles suffering from any further damage.

If the shoulder is badly arthritic, you may need to consider shoulder surgery such as arthroscopic decompression, or you may need to consider shoulder replacement surgery.

For your free special report on shoulder exercises and shoulder pain relief just enter your name and email address in the box on this page.

How to Stop Shoulder Problems Becoming a Pain in The Neck

Shoulder problems frequently lead to neck pain.

When shoulder mobility becomes restricted it is unfortunately very common for pain to radiate into the webbing between the neck and shoulder. This area is known as or the upper trapezius. Usually this causes a deep ache that feels like it needs to be massaged.

It is important to stretch this muscle. A good exercise is side-bending the neck so the ear moves towards the shoulder. This is enough to put a stretch on the trapezius. Hold for 30 seconds, and perform three times per day.

Applying ice after exercise may help to prevent the muscles suffering from any further damage.

Fill in your name and email address in the box on this page to get your copy of my FREE Shoulder Pain Relief Special Report.

Shoulder Lateral Raise Exercise

Our third and final exercise will be the lateral raise with internal rotation. Again, you can do this using dumbbells or a tin of vegetable or bag of sugar.

  • Begin by standing up straight.
  • Keep your arms to your sides and point your thumbs toward the ground.
  • Begin to raise your arms to your side, at a slight forward angle.
  • Continue raising your arms until both arms are shoulder level
  • Hold for 3 seconds, then lower gently

Do remember to perform the shoulder exercise warm-up before starting this shoulder exercise.

Claim your free Shoulder Pain Relief Special Report Now. Just enter your name and email address in the box on this page.

Shoulder Frontal Raise Exercise

The second exercise is called a frontal raise. You can perform this exercise using dumbbells (less than 2kg). But you don’t need any equipment you can just use a bag of sugar or tin of beans.

  • Put your arms to your sides and then point your thumbs upward.
  • Slowly begin to lift your arms to the front of your body
  • hold for 3 seconds when they are at the horizontal, then slowly lower

Remember to do the shoulder exercise warm-up before starting this shoulder exercise.

Grab your free Shoulder Pain Relief Special Report. Just enter your name and email address in the box on this page.

Shoulder Rotation Exercise

In my last posts we looked at shoulder exercise safety, and the importance of doing a shoulder exercise warm-up before starting to exercise the shoulder.

Now it is time to get down to doing some simple shoulder strengthening exercises.

Isometric Internal Rotation Exercise

The first exercise for you is called an isometric internal rotation.

  • Go to the edge of a doorway in your home.
  • Bend your elbow 90 degrees, keeping you elbow close to your body.
  • Now, lower your arm to make it level with the floor.
  • Finally, press your palm onto the wall for 10 seconds.
  • Next, repeat exercise for the other side of your body.

To claim your free special report on shoulder exercises and pain relief, just enter your name and email address in the box on this page.