By: Chase McKenzie
Experiencing shoulder pain? Chances are most people will at some point in their life. Muscle imbalances, bad posture, sleeping position, and repetitive activity are a few common contributors to issues in and around the shoulder joint.
Here are a few quick tips on what you can do to deal with it:
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It’s highly recommended that you start by seeing a physiotherapist or chiropractor to get a proper diagnosis. A lot of different issues have the same overlapping pain symptoms and getting clarity on what is actually wrong will expedite the treatment process.
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Strengthen your back muscles. Stronger back muscles will help bring your shoulders back and will allow for proper range of motion in the ball and socket of your arm. A row or pull exercise’ either with a Theraband or resistance band is a great place to start. If you are sitting at your desk you can squeeze your shoulder blades together for 5-second holds, aiming to bring your shoulders back and down, as if trying to put your elbows in your back pockets.
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Stretch your chest muscles. Tight chest muscles, often from too much sitting or poor posture, is a common cause of shoulder pain. You can stretch your chest by placing your arms on the side of a door frame and gently leaning forward into the stretch. Hold for 20- 30secs hold. If you sit for long periods of time, aim to stretch once an hour.
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Arm pendulum exercises. Bend at the hips, holding onto something for balance and let your other relaxed arm dangle freely. Gently rock your body to let your passive arm swing in a circle. 10 times in each direction. It looks silly but it opens up your subacromial space where structures can become impinged and cause shoulder pain.
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Work with an experienced personal trainer or Kinesiologist to get a comprehensive postural and movement assessment, and a customized fitness program for you. By correcting postural imbalances and strengthening specific muscles, you can greatly reduce shoulder pain.
