Simple Exercises for shoulder pain
In today's blog post I will touch a common problem... Shoulder pain.
Pain with reaching overhead or unable to sleep on the shoulder may indicate there is some type of dysfunction in the Glenohumeral Joint ( aka Shoulder ).
Without getting into too much details about the different causes of Shoulder Pain ( you can see my previous Blogs on these topics) having a Strong Scapular musculature and Rotator Cuff can solve or help substantially with this pain.
Here you have the 3 most common exercises I use with Shoulder Pain population
1. Row
Scapular stability is a must in any shoulder rehabilitation because all the movement of the arm depends on the scapular position.
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🥇My first exercise to increase the strength of the scapular muscles is the Row movement.
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🎥 In this video I demonstrate bench rows and shoulder extension to improve the strength of mid and lower trapezius very important muscles in scapular Stability.
2. W
➡️ Great exercise for Rotator cuff strengthening.
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✅ Remember that the rotator cuff will help keep the head of the humerus (ball) centralized in the glenoid ( socket ) at all times during the elevation of the arm. .
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👉 The first position for cuff strengthening is with the arm on the side and we use rubber bands to resist the movement.
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👊 🎥 The “W” exercise: palms up, squeeze the Band outwards to activate scapular musculature and cuff.
3. Wall Slides
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➡️ Overhead Movement Strengthening .
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The ability to raise your arm on top of the shoulder must be “earned”❗️❗️
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⭕️ Overhead elevation is a sum of multiple components such as ➡️core activation, ➡️ scapular Muscles activation, ➡️ Shoulder proper mobility and a ➡️ strong rotator cuff.
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✅ To facilitate elevation we as therapists may use a wall and foam roller.
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👊 To assure a proper cuff activation throughout the whole we put bands around your wrist.
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Conclusion:
Shoulder Pain can be the result of muscle weakness, poor posture and tight chest muscles .
This simple routine of 3 exercises only is a good approach to correct some of the deficits that can be causing the shoulder dysfunction and pain .
Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries.
With more than 20 years of experience helping athletes return to their sports after an injury.
He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located in the beautiful City of Weston, where he treats Soccer Player, Runners and Athletes of all ages
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Lionel Pannunzio
Physical Therapist
Board-Certified Sports Specialist
Owner of White Bay Physical Therapy