For shoulder discomfort, try gentle stretches like the pendulum exercise and cross-body stretch. If you suspect dislocation or persistent pain, consult a healthcare professional for proper diagnosis and guidance.
It's important to note that attempting to pop your shoulder back into place yourself can be risky, and it's generally not recommended without proper medical guidance. If you believe your shoulder is dislocated or experiencing significant pain, it's crucial to seek professional medical assistance.
However, if you're dealing with minor discomfort or tension and want to alleviate some discomfort, you can try gentle stretching and mobility exercises. These might include:
Pendulum Exercise: Stand next to a table and lean over, supporting yourself with the opposite arm. Allow your affected arm to hang freely and swing it gently in small circles.
Cross-Body Stretch: Use your unaffected arm to gently bring your affected arm across your body. Hold the stretch for 15-30 seconds.
Shoulder Blade Squeeze: Sit or stand with your back straight. Squeeze your shoulder blades together, hold for a few seconds, and then release.
If you suspect a dislocation or have persistent pain, consult with a healthcare professional. They can provide a proper diagnosis and recommend appropriate treatment, which may include physical therapy or, in severe cases, manual reduction by a medical professional. Never attempt forceful manipulation without guidance from a qualified healthcare provider, as this can lead to further injury.