What Causes Upper Arm Pain?
If you’re experiencing nagging upper arm pain, it may not be your arm that’s the issue. The root cause is often linked to the rotator cuff, a group of four muscles in your shoulder that can refer pain to your upper arm when inflamed or irritated.
Note that upper arm pain can also be referred from your neck, or occasionally more serious issues like a hear attack. But I’ll leave those topics for another post.
What is the Rotator Cuff?
The rotator cuff is essential for stabilizing the ball of your shoulder joint. If this ball slips out of its center, it can irritate the tendons of the rotator cuff muscles, leading to discomfort in your upper arm.
Three Effective Exercises to Relieve Upper Arm Pain
To combat this pain, try the following exercises that focus on posture and shoulder stability:
1. Posture Improvement Exercise
- Sit up tall, lifting your chest. This helps reposition your shoulder blades away from the rotator cuff tendons.
- Then, extend your arms out to the sides while rotating them out to the sides.
- Squeeze your shoulder blades together as you take 10 deep breaths.
- Breathe in as you rotate your arms out, and breathe out as you rotate them back in.
2. Internal and External Rotation
Your rotator cuff muscles are responsible for rotating your upper arm. Do do this exercise, follow the steps below.
- Place one hand on the front of your shoulder.
- With the other arm, perform alternating external and internal rotations.
- Keep your elbow stationary and move your forearm up and down, rotating around your upper arm.
- Repeat 10-15 times in each direction.
- You can use a lightweight, but often just the weight of your arm is enough.
3. Combined Movement Exercise
Integrate your posture and rotation skills. Start with good posture, externally rotate your arms, and reach upwards as far as comfortably possible while keeping your elbows close to your body. Perform this movement about 10 times, focusing on maintaining the correct form to avoid pinching the rotator cuff tendons.
Bonus Pain Relief Technique
In addition to exercises, a trigger point release can offer instant relief. Locate knots in the rotator cuff muscles, particularly the subscapularis and infraspinatus, and apply pressure. For the subscapularis, use your thumb in your armpit and hold for about 90 seconds. For the infraspinatus, place a tennis ball against the wall and lean into it to find tender spots, again holding for about 90 seconds.
Conclusion: Next Steps for Relief
If your upper arm pain persists despite these exercises, it may stem from a pinched nerve in the neck. Consider consulting a physical therapist for a tailored treatment plan. By addressing the underlying causes of your pain, you can achieve effective relief and regain your mobility.