If you have tolerable pain, stiffness, or soreness, take a break from lifting heavy items or activities that require a lot of shoulder rotation, like reaching overhead.
Use an over-the-counter (OTC) drug. such as acetaminophen (Tylenol and generic) or ibuprofen (Advil and generic), if needed. Stretching can help.
2 stretches for shoulder pain: Three to 5 minutes of gentle stretching each day can help ease moderate pain, says New York physiatrist Michael Mizhiritsky, M.D. He recommends the following.
Stand facing the wall so that your fingers can just touch it, and slowly walk your fingers up it until you feel a gentle stretch in the back of your shoulders. Hold for 15 to 30 seconds; repeat 2 to 4 times.
While standing or seated, grab your left arm at the elbow with your opposite hand. Gently pull left arm up and across your body. Hold for 15 to 30 seconds. Switch arms. Repeat 2 to 4 times with each arm.
Source: Consumer Reports on Health August 2018
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