How to prevent shoulder pain and injury.
The shoulder joint is made up of three bones – the scapula, the humerus and the clavicle. Movement is created by muscles that attach these bones to the rib cage. In fact 8 muscles come together to provide strength and stability and allow a wide range of mobility.
The shoulder joint is actually the most mobile joint in the body capable of movement in 360 degrees. Unfortunately, it is also this impressive mobility that makes the shoulder prone to injury.
Repetitive movements, poor mechanics and posture are the most common causes of shoulder injuries.They show up as inflammation known as tendonitis or bursitis, impingement, dislocation, separation and fracture. Shoulder injuries can be extremely hard to treat.
If you are experiencing any shoulder pain or reduced range of motion, see your healthcare provider right away to identify the source and put together a treatment plan.
You can save your shoulders by taking just a few minutes to give them the love and attention they deserve.
4 Ways to Prevent Shoulder Pain & Injury
1. Listen to your body and don’t ignore pain
Pain is the way your body tells you that something is not right. Stop and get it looked at by a doctor, physiotherapist, chiropractor or other health care professional.
2. Make sure to warm up properly before exercise
A proper warm up improves muscle and tendon flexibility and joint lubrication and will minimize the risk of injury during your workout. Click here for more on warming up and cooling down.
3. Practice proper posture
Prolonged periods of sitting, standing or moving with poor posture can create muscle imbalances throughout the body leading to a decreased range of motion in the joints, joint instability and pain. Click here for more on how to improve your posture.
4. Improve Shoulder Strength & Flexibility
Working on improving strength and flexibility is one of the best ways to keep your shoulders healthy and prevent injuries.
Here are a few exercises you can add to your routine to save your shoulders from pain and injury.
Shoulder Exercises
Passive Internal Rotation Stretch
This stretch works a muscle called the Subscapularis. You should feel this stretch at the front of your shoulder
You’ll need a light stick like a broomstick or hockey stick
- Hold the stick behind your back with one hand, and lightly grasp the other end of the stick with your other hand.
- Pull the stick horizontally so that your shoulder feels a light stretch to the point of feeling a pull without pain.
- Hold for 30 seconds and then relax for 30 seconds.
- Repeat on the other side. Aim for 4 repetitions on each side
- Try not to lean over or twist to the side while pulling the stick.
Passive External Rotation Stretch
This stretch works the Infraspinatus and Teres Minor. You should feel this stretch in the back of your shoulder
- Bring the same stick around to the front of your body and grasp the stick with one hand. Cup the other end with the other hand.
- Keep the elbow of the shoulder you are stretching glued to the side of your body and push the stick horizontally to the point of feeling a pull without pain.
- Hold for 30 seconds and then relax for 30 seconds.
- Repeat on the other side. Aim for 4 repetitions on each side.
- Make sure you are keeping your hips facing forward and do not twist.
Shoulder Pass Through
This is a mobility exercise intended to improve range of motion while engaging the muscles around the shoulder joint. Only move through this range of motion as far as is comfortable. You should feel light tension but no pain.
- Standing with your feet at shoulder-width, toes pointing out, hold a pole/pvc pipe/broomstick in front of you. You can also do this stretch with a towel.
- Make sure to brace your core before you lift the pole above your head in an arc motion. Keep the arms completely straight throughout and only go as far as is comfortable.
- Slowly move the pole behind you, focusing the stretch in the shoulders. Hold the stretch for 10-30 seconds then slowly return to the starting position.
These stretches will help to maintain or improve range of motion in the shoulder.
Next are a few exercises that will strengthen the muscles in rotation and provide support to prevent injury.
Internal Rotation with a Band
This exercise strengthens the pectoralis and subscapularis – the muscles of the chest and shoulder
For this exercise you will need a resistance band.
- Securely attach one end of the band to a doorknob or other stable object.
- Stand holding the band with your elbow bent and at your side
- Keep your elbow close to your side and bring your arm across your body.
- Slowly return to the start position and repeat. Try not to let your elbow leave your side
- Start with 2 sets of 8 reps and as you gain strength progress to 3 sets of 12 reps
External Rotation with a Band
This exercise strengthens the Infraspinatus, teres minor and posterior deltoid – the back of your shoulder and upper back
- With the band still attached securely to a doorknob or other stable object, stand holding the band with your elbow bent and at your side.
- Keeping your elbow close to your side, slowly rotate your arm outward.
- Squeeze your shoulder blades together then slowly return to the start position and repeat.
- Try not to let your elbow leave your side
- Start with 2 sets of 8 reps and as you gain strength progress to 3 sets of 12 reps
Wall Angels
- Stand against a wall with your feet at shoulder-width. Walk your feet out about 2 or 3 steps. There will be a bend in your knees.
- Tuck your pelvis and press your lower back onto the wall.
- Keep your core tight as you raise your hands up and next to your ears. Place your shoulders and arms against the wall.
- Push your arms above you, maintaining contact with the wall from tailbone through the torso, shoulders, elbows and hands.
- Slowly, lower your arms and immediately begin again.
As I mentioned above, please make sure you see a healthcare professional at the first sign of shoulder pain or discomfort to prevent further injury and ensure a quicker recovery.
It’s almost impossible to do anything in life without involving your shoulders. Driving a car, picking up a child, doing laundry, or just brushing your hair all require shoulder movement and strain.
If you take the time to care for this impressive joint it will allow you to be active, capable and pain free – willpower not required.
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