  t's no wonder so many people have aches and pains in their shoulders. The shoulder is involved in almost every movement of your upper body. Unfortunately, it's one of the body's most unstable joints. Also, the rotator cuff muscles (they connect your upper arm bone to your shoulder blade) can gradually become inflamed, causing shoulder pain. Overhead activities, which place stress on the rotator cuff muscles, often cause this overuse injury.Fortunately, most shoulder pain can be prevented. And if it does occur, it usually can be treated successfully.  The most common cause for shoulder pain is tendinitis, when the tendons in the rotator cuff become inflamed. To reduce inflammation, rest the joint. Apply ice twice daily for 20 minutes each time. Take anti-inflammatory medicines such as ibuprofen or naproxen sodium (but don't take these on an on-going basis for chronic shoulder pain). When the pain subsides, restore the range of motion in your rotator cuff by gently doing the exercises below. If shoulder pain persists more than a few days, see your doctor. Medicine, physical therapy or surgery may be necessary to correct the problem and relieve your pain.  The following strengthening exercises can help protect you from shoulder pain. Use stretching bands or surgical tubing (available at medical supply stores) or 2- to 3-pound hand weights or cans of soup if the bands are uncomfortable. If weights are used, perform the exercises while lying on your side. Do 12 repetitions of each exercise on each arm 3 or 4 times a week. Progress to 2 sets of 12 repetitions after 1 to 2 weeks.  Side Arm Raise.
Stand on one end of tubing (or hold a weight in your hand with your arm at your side). Raise your arm to the side while pointing your thumb downward. Move your arm forward 45°. Raise and lower your arm. Repeat. Outward Arm Rotation. (for people who are using tubing)  Tie the tubing around the inside knob of a closet door. Shut the door. Stand with the shoulder you want to work away from the door. Hold your arm across your abdomen, keeping your arm bent to 90° and upper arm next to your side. Grasp the tubing and rotate your lower arm away from the door. Stop when your arm is directly in front of your body. Repeat. (Don't go past 90° of external rotation.) Inward Arm Rotation. (Position the tubing as above in outward arm rotation.)  Stand with the shoulder you plan to work next to the door. Grasp the tubing. Keep your arm next to your side with your arm bent to 90°. Rotate the lower arm inward to your abdomen and back to the starting position. Always keep the upper arm close to your body. Repeat.Front Arm Raise. Stand on one end of the tubing  (or hold a weight in your hand with your arm at your side). With a slight bend in your elbow, raise your arm straight out in front of you to shoulder level with the palm facing down. Slowly lower it to the starting position. Repeat.
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