Those who present with shoulder problems know how disabling the pain can be. It can interfere with everyday movements like lifting, or even sleeping. The most common shoulder diagnoses include tendinitis, instability, or frozen shoulder among others. In many cases the pain appears to “sneak up” with no accident or injury to report. This is often related to faulty movements happening at the shoulder joint. When this is the case, the first stages should include retraining that area with very little weight to help place the shoulder in an optimal position and posture to reduce further irritation as it relates to how it moves. Also, we must consider reducing the day-to-day movements and positions that can increase pain and inflammation. This can include over-head movements, slouching, and forward and rounded shoulders.
Here is an exercise to wake-up the deep stabilizing muscles of the shoulder girdle, which influences the shoulder’s movement, position, and stability.
Begin on all fours (knees under your hips and hands under your shoulders). Lower your chest towards the floor and feel your shoulder blades slide together. Press up and feel your shoulder blades begin to separate. Press up until your shoulder blades separate as far as possible and your back moves up towards the ceiling. Repeat. Perform 10 repetitions. These can be performed twice per day.
Fine tune this exercise by maintaining ideal posture. Keep your chin tucked with your head in line with your spine. Avoid shrugging your shoulders up towards your ears. Hold your spine neutral and breathe normally.Social tagging: pain > posture > shoulder