Physical therapists can target persistent pain and improve sports performance with strengthening and stretching exercises to improve posture, flexibility, and motion. “Bring your sports gear to the initial visit to demonstrate the positions and activities that are especially bothersome,” advises physical therapist E. Anne Reicherter, spokesperson for the American Physical Therapy Association.

For example, softball players who frequently throw overhead can irritate and inflame gliding surfaces between the shoulder blade (scapula) and chest wall—a common problem called scapulothoracic bursitis, explains Michael S. George, M.D., spokesperson for the American Academy of Orthopaedic Surgeons and clinical assistant professor at Baylor College of Medicine.

Other causes of the painful condition include poor posture and acute injury.

According to Dr. George, home exercises can often relieve scapulothoracic bursitis by improving upright posture and strengthening the muscles around the scapula and the shoulder. For the serratus anterior muscle in the upper back, perform push-ups with shoulder blades squeezed together. For the subscapularis muscle in front of the shoulder, try internal rotation exercises using resistance bands or light weights. When home remedies aren’t enough, doctors can use steroid injections to relieve persistent bursitis (surgery is rarely needed) and rule out other causes of shoulder pain.

Click here for helpful trigger point maps from the Pain Clinic to discover what’s causing your shoulder soreness.

Benefits of Physical Therapy

1. Targeted examination—Your therapist will ask about your symptoms and goals and conduct a thorough examination to identify any difficulty with posture, flexibility, strength, joint mobility, and movement that may contribute to chronic shoulder pain.

2. Targeted treatment—Based on the exam findings, you and the therapist will develop a customized rehab plan that may include manual therapy to improve joint and muscle motion, tips to care for your shoulders and upper back, and an overall physical fitness program.
- E. Anne Reicherter

Strike Out Sore Shoulder The Saturday Evening Post

“Most people don’t realize that almost everything we do throughout the day—walking, getting in and out of a car, using the stairs—is on one leg,” notes Hamersly. “Taking a couple minutes each day for balance and flexibility exercises pays off with better function and less pain—and it might even keep bone surgeons and physical therapists out of your life.” Always use a sturdy chair, railing, or other nearby surface for support and safety.

Photos by Perry Reichanadter

1. Lift Off

Lift Off

Sitting on the edge of a firm chair or table, straighten knee by lifting foot out in front of you. Work up to 3 sets of 10 repetitions with each leg, once daily. Then, add weight to the ankle with a purse, bookbag, or 1-pound bag of rice or beans—even a grocery bag holding a gallon of milk. Strengthens the four large muscles on the front of the thigh.

2. Arch Up

Arch Up

Each morning, lie face-down on the floor or bed. Place hands near the shoulders and press up with your hands. Hold 5-10 seconds, then relax. Repeat 10 times.

During the day, stand and bend backwards 1 or 2 times every hour while gently pressing hips forward with your hands. Extending the back helps offset hours of hunching over in our offices, cars, and easy chairs.

3. Stand Firm

Stand Firm

Stand on one leg for as long as possible. Repeat with other leg. Beginner level: hold onto a chair. As balance improves, use two fingertips, and then one. Advanced: stand on one leg with eyes closed, barefoot or on a pillow. Strengthens core, back, hip, leg, and ankle.

4. Straighten Out

Straighten Out

Lean against a wall with back and neck straight. Tilt pelvis forward slightly to tighten abdominal muscles. Press shoulders back and hold. As you gain strength and flexibility, also place your arms (bent at elbow and raised to shoulder level) against the wall, press back and hold. Strengthens core and upper body.

5. Step Down

Step Down

Steady yourself and stand on a large hard-backed book with chest out and shoulders back. Tap a heel on the floor and return to starting position. Work up to 20+ reps with each leg, once daily. Strengthens ankle, Achilles tendon, knee, leg, hip, and abdomen.

6. Step Back

Step Back

Steady yourself and drop one heel off of a step. Hold about 10 seconds. Repeat with other heel. Work up to 1 minute, each side,   3 to 5 times a day. Strengthens calf, Achilles tendon, and ankle.

7. Press Back

Press Back

Sit or stand against a wall with back and neck straight. Press the back of your neck toward wall and hold for 10 seconds. Strengthens deep neck muscles and improves posture.

8. Paint the Wall

Paint the Wall

Lie on your side and prop up head on hand. Place other arm at side with elbow bent 90 degrees. Tap hand to belly button. Then, rotate hand toward ceiling. Work up to 3 sets of 10 repetitions with each arm, 3 times a week. Advanced level: Add weight to the arm by holding a soup can, water bottle, or 1-pound weight. Strengthens the shoulder’s rotator cuff muscles.

9. Stretch Out

Stretch Out

Sit up straight in a chair. Keep one foot on the floor and place the other on a firm surface in front of you. Hold for 1 minute. Then, repeat with other leg. Good knee extension improves control and strength of thigh and leg muscles.

10. Get Centered

Get Centered

Lie face down on the floor. Then, prop up body on elbows and toes. Keep neck straight and hold for as long as possible. Work up to 5 sets of 1 minute. Strengthens lower abdominal and shoulder stabilizing muscles.

Stronger Muscles, Healthier Joints The Saturday Evening Post

Two fitness products help strengthen muscles safely and with lasting results while at home or away. Rotating handles on the Perfect Pushup allow beginner, intermediate, and advanced exercisers to work the chest, arm, shoulder, and back muscles while reducing strain on wrist, elbow and shoulder joints. The Rotater device helps stretch Healthy shoulders and rehab sore ones by maintaining proper joint positioning to help athletes, seniors, and breast cancer survivors increase shoulder flexibility and range of motion. Both items are available online.

Pump It Up The Saturday Evening Post