I survived yesterday’s sledding adventure with the kids. It was a lot of fun!
While I was chatting with the other parents, one of them asked me to give him a quick tip on how to relieve shoulder pain. This got me thinking of the exercise video below.
This exercise will help you alleviate your shoulder pain.
In today’s video, I wanted to go through a quick shoulder pain relief.
Quick Tip for Shoulder Pain Relief
CLICK HERE to watch the YouTube video.
I got Alix to demonstrate the exercise.
The shoulder is a complex part of the body that actually consists of several joints. There are many tendons and muscles that work to together to allow for the wide range of motion that occurs at the shoulder. There are many reasons why the shoulder may hurt, and shoulder pain can occur in different areas of the shoulder. If you have very mobile shoulders, you may have issues with instability or impingement of the soft tissue or bony structures in the shoulder area. You may feel pain all of the time, or only when you actually move your shoulder. You may experience temporary pain or chronic pain that may require consistent treatment (like osteoarthritis).
What is commonly called the shoulder is made up of three bones: the humerus (your upper arm), the scapula (your shoulder blade) and the clavicle (your collarbone). A combination of muscles and tendons keep the head of your upper arm secured into the socket of your shoulder blade. These tissues together are called the rotator cuff, a common site for injuries and pain. Some main causes of pain in the shoulder area are: tendon inflammation (bursitis or tendinitis), tendon tear, instability, impingement, arthritis and fractures (or broken bones). There are more serious but less common causes of shoulder pain such as tumors, infection and nerve-related problems.
Poor posture can also lead to shoulder pain, Most of us sit a lot and spend a lot of time looking at phones or computers, all of which contribute to poor posture. The exercise we will go through in this post focuses on reversing the slouching position in order to decrease shoulder pain. When we sit for long periods of time, and slouch forward, the muscles in our chests tend to get tight and short. This only pulls the shoulders further forward. At the same time, the muscles in our upper backs that are important for good posture get stretched out and weak. Stretching open the front of the chest while also strengthening the upper back muscles is essential for relieving shoulder pain.
For today’s exercise, you are going to open up your shoulders. To do so, pull the shoulder blades together to open across your chest. Keep your shoulders down and away from your ears. This will take some of the pressure off of the joints in the shoulder. The muscles around the shoulder blades will take on more of the work and take stress and pressure off the shoulders. Keep your core engaged slightly and make sure you do not arch your lower back. You might even do this exercise against a wall while you try to keep your shoulders and lower back pulling back towards the wall. Do this exercise when you are sitting or standing, anywhere and anytime throughout your day. Whenever you notice yourself slouching forward or your shoulders start to bother you, pull you shoulder blades together gently and open up the front of your chest.
To begin with, hold this position for a few seconds, relax, and then repeat. Once you have practiced for a while, hold the position for longer periods of time. Eventually, you will find yourself in this position naturally and your shoulder pain and discomfort should decrease.
Rick Kaselj, MS
If you want to end your shoulder discomfort permanently, then click here to check out the Shoulder Pain Solved program.