Shoulder pain

Shoulder pain may be helped by avoiding movements that provoke it, strengthening shoulder external rotation, and using pressure near the painful area for temporary relief.

1. External rotation: Rotator-cuff training strengthens the muscles that externally rotate the shoulder, helping counter the everyday bias toward internal rotation and support shoulder mechanics. A band anchored beside you can be used for external rotation; keep your elbow close to your side. 1 2
2. Avoid painful movements: If an exercise aggravates the shoulder, use another way to train the same muscles rather than forcing that movement. 3
3. Pressure for temporary relief: Rubbing or pressing near a painful area activates touch-sensitive A fibers, which can inhibit pain-signaling C fibers and provide relief. 4 5
4. Pain varies: Pain signals travel through the spinal cord to the brain, where pain is perceived; the nervous system also modulates those signals, so pain is not simply a direct readout of injury. 6 7