Advance Physical Therapy

Advance Physical Therapy

Certified Postural Restoration Center · C2 Advanced Schroth Certified Scoliosis Therapists (BSPTS)

Certified Postural Restoration Center · C2 Advanced Schroth Certified Scoliosis Therapists (BSPTS)

  • Home
  • Blog
    • Library of Articles
  • Our Practice
    • About Our Practice
    • Postural Restoration
    • Our Staff (click for bios)
    • Testimonials
    • Take a Virtual Tour
  • Programs
    • Pediatric Rehabilitation
    • Personal Training with Philip DeNigris
    • PRI Style Bodywork and Traditional Massage Therapy
    • Sports and Orthopaedic Rehabilitation
    • Pre Op/Post Op Rehabilitation
    • PRI Foot Orthotics and Footwear
  • Scoliosis
    • FAQ: Schroth/Scoliosis Program
    • Scoliosis Resources
  • Payments
  • Patients and Providers
    • Patient Forms
    • Provider Forms
    • Insurance FAQ’s
    • Advance Physical Therapy Vaccination & Masking Policy
    • Privacy Practices Notice
    • No Surprises Act
  • Find Us

SHOULDER HELP FOR HOME

May 6, 2020 by Jean Massé

(Shoulder Help for Home – Part One)

The shoulder is a complicated joint! The humerus (shoulder bone) is intricately involved in the position of the scapula (shoulder blade) and clavicle (collar bone). In addition, all these bones can be influenced by the position of the rib cage. For anyone at home struggling with a new onset of shoulder pain and unable or hesitant to seek care in this health care climate, here are some things to try.

1. ICE: REDUCING PAIN
Apply ice packs to both the front/ top and BACK of the shoulder joint (see Positioning below). Apply for 15 minutes either sitting, or as is often easiest, lying down.

Be sure you have a thin cloth cover between the ice and your skin. Ice a minimum of two times each day for 15- 20 minutes. You should allow at least 2 hours between ice treatments.

While ice is being applied, it is normal for the pain to increase some before it backs off. This is fine. If it is unbearable (possible, but less common) take the ice pack off for a few minutes and then resume icing. Ice helps with reducing pain and with the speed of recovery.

2. POSITIONING

Lie on your back with a folded bath towel under your elbow to level out the arm bone in the socket (glenohumeral joint). Use a pillow under your head. This is generally a good position for ice treatments. You can also start your sleep position this way, but many people will want to roll to their side at some point.

Home Management of Shoulder Pain
Home Management of Shoulder Pain
Home Management of Shoulder Pain

Side-sleeping: Sleep on the non-affected side with a pillow under your arm pit to open area for maximum circulation and for support. Be sure your neck is comfortable. A towel roll under the neck as shown can be helpful. If the shoulder pain is high, you may also need another rolled bath towel or pillow to put in front of your body to support your forearm. This is to level out the arm and reduce strain transferred up to the shoulder joint.

Chair: Occasionally a patient can find relief only by sleeping supported upright in a recliner chair. The same principles of added towels apply to help keep the shoulder comfortable. Consider propping up the arm a bit with a pillow or towel under the elbow to help in this position.

3. PROTECT
A sling, if you have one, can help rest the shoulder temporarily. You can either get one online or make one from a scarf or large bandana. Do not use a sling if you do not need one. This position used for too many hours in the day can lead to stiffening of the shoulder joint. A sling as a temporary measure for a few days is generally fine. You can also use it to give your shoulder a simple rest for an hour or two in the day between ice treatments.

4. AVOID: NEVER FORCE THE SHOULDER.
This is not the time to try to force your arm to move, force it to raise up over your head, or try your brother’s exercise … Some people may want to try to force their arm by raising it up repeatedly in order to fight back against losing function. This is generally a bad idea and can strain your shoulder further. Raising the arm over your head while standing is frequently the last exercise I would give a patient in rehab, due to the potential strain involved.

Ice, give your arm support and rest. We’ll add some safe, simple and gentle motion exercises in the next blog.

Filed Under: orthopaedic physical therapy, Shoulder Tagged With: managing shoulder pain from home, shoulder, shoulder pain, treat shoulder pain from home

Avatar photo

About Jean Massé

Jean Masse PT, DPT, PRC, OCS, ATC has never stopped working to understand the elegance of human structure and movement. She blends her passion for movement and function with patience, knowledge and consideration of each patient as an individual

Article Library (View All)

Our New Video Library: The Push-Up

Welcome Philip DeNigris CSCS, LMT, PRT

What does it mean to be “hypermobile”?

Protected: Radiograph Review by Physical Therapists Treating Scoliosis

Advice from Experts on How to Work From Home Comfortably

TAI CHI CLASS NOW AVAILABLE ON ZOOM

Manual Physical Therapy Through the Internet?

SHOULDER HELP FOR HOME (Part Two)   

SHOULDER HELP FOR HOME

NEW VIDEO POSTURAL RESTORATION CLASSES

Telehealth by Physical Therapists?

What’s bite got to do with it? 

Scoliosis Education Opportunity for Clinicians

We’re Hiring PT’s for Adult and Pediatric Spine Care

14th International Meeting of Scientific Society of Scoliosis Orthopaedic Rehabilitation Treatment (“SOSORT”)

Scoliosis Resources

Treatment of Scoliosis: 2018 International Recommendations

Molly Miller, DPT Schroth Certified

Scoliosis: 2017 Year in Review

Innovations in Spinal Deformities and Postural Disorders – PUBLISHED!

Advance Physical Therapy is a physical therapist owned practice offering quality rehabilitation to clients in Chapel Hill, Durham, Carrboro, Pittsboro, Cary and surrounding areas of the Triangle in North Carolina.

Our therapists are highly experienced in traditional physical therapy techniques and have specialized expertise in a variety of areas including Postural Restoration, Manual Therapy, Counterstrain, Schroth based Scoliosis Rehabilitation, Pediatrics, Sports Medicine, Orthotics and Personal Training.

77 South Elliott Road · Chapel Hill, NC 27514 · (919) 932-7266 - Map It

Copyright © 2023 Advance Physical Therapy · All Rights Reserved · Website by Tomatillo Design