The shoulder joint, or glenohumeral joint, is a ball and socket joint between the scapula (shoulder blade) and humerus (upper arm bone). The head of the humerus sits in the socket of the shoulder blade. The shoulder is one of the most mobile joints in the body, which means it is not the most stable. The rotator cuff muscles surround the shoulder joint and ensure the head of the humerus stays in the socket of the shoulder blade. Due to its structure, the shoulder joint is commonplace for injury and pain. Taking good care of the shoulder joint includes using good form in exercises involving the upper body. In this video, I wanted to go through a common mistake that I see people make relating to the Wall Plank, which leads to shoulder pain and injury. In this post, I will show you how to do the Wall Plank exercise properly to avoid injury and pain.
Shoulder injuries include symptoms such as a decreased range of motion, stiff and painful movements, a feeling that the shoulder could pop out of the socket, or weakness in the shoulder area. Most shoulder injures can be treated at home with rest and ice. However, if your injury is more severe you may need to see a doctor. Some more serious symptoms include a deformed-looking shoulder joint, inability to use your shoulder, intense pain, sudden swelling, and weakness or numbness in the arm or hand.
Shoulder pain can be caused by many different things. Some common causes include dislocation, separation, fractures, cartilage tears, rotator cuff tears, frozen shoulder, impingement, and bursitis. Your shoulder pain may also be caused by osteoarthritis, rheumatoid arthritis, referred pain, tendinitis, and bone spurs.
Before you experience shoulder pain next, see if you can prevent it altogether. There are some simple strategies you can use every day to protect your shoulders. First, make sure your chair has proper back support and helps you maintain good posture. Take regular breaks throughout the day if you sit a lot to move around, at least once every hour. When you are lifting heavy objects, ensure you face what you are lifting, you keep your back straight, and you bend your knees and use your legs for strength. Last, make sure you regularly strengthen and stretch the muscles in and around your shoulders.
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I had Alix demonstrate it.
Wall Plank Position Mistake
In the image above, Alix moves into a Wall Plank position with the common mistake that people make: the arms are too high, putting a lot of stress on the shoulders and collar bones. This unnecessary stress leads to irritation, injury, and pain.
We want to do the Wall Plank position properly.
We need to have the elbows and forearms below shoulder height. By doing this, the shoulder blade muscles pick up the work and less stress is placed on the shoulder joint. Keep your shoulders down from your ears and your shoulder blades pulled together. Your core should be pulling in toward your spine, and avoid rounding your lower back.
Proper Wall Plank Position
There you go! Next time you do the Wall Plank, make sure you are not making that mistake and your shoulders will be happy for it.
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Rick Kaselj, MS
If you want to permanently end your shoulder pain, then click here to check out the Shoulder Pain Solved program.