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Exercises To Manage Shoulder Pain

This month I wanted to share with you some shoulder rehabilitation exercise options. This is tricky as there are so many potential problems which can occur with this complex joint; but here are a few of my top favs!

The rotator cuff is imperative for the stability and optimal functioning of our shoulder joint. The core role of our rotator cuff is to stabilise the ball within the socket during all movements.

 

  • Starting Position :
  • Draw the ball of the shoulder joint into the socket centrally and maintain this position throughout. Remember they are relatively quite small muscles so start with a light weight to ensure we are not compensating with other larger and more superficial muscles.
Rotator Cuff Exercise 1
Rotator Cuff Exercise 1
Rotator Cuff Exercise 2
Rotator Cuff Exercise 2

 

 

 

 

 

Serratus anterior is another key muscle whose role is to stabilise the scapular (shoulder blade) and ensure correct positioning of the joint socket.

  • Starting Position:

    Standing facing a wall and lean forwards onto forearms. Allow your body to sink between your shoulders so that your chest moves towards the wall

  • Procedure:

    Push away from the wall by rounding out your shoulders. Keep deep neck flexors on (neck lengthened). Shift body weight onto left/right arm and the lift the opposite arm out to side.

    Below Tanya is activating serratus whilst maintaining an isometric contraction of her posterior rotator cuff. Ensure you are not fixing through your chest muscle (pectorals) during this ex. If unsure have it reviewed by your physiotherapist.

Serratus Anterior
Serratus Anterior

Levator scapulae, rhomboids and pectorals are three muscle groups which commonly become tight with shoulder pain. See how to stretch these out below.

Levator Scapular
Levator Scapular

Levator scapulae

  • Starting Position: Reach the left hand over the head to hold the back of the head on the left side
  • Procedure: Turn head into slight right rotation.

Gently draw head down towards left arm-pit, feeling stretch in upper shoulder muscle on right side

                                                

Rhomboids
Rhomboids 

 

Rhomboids:

 

 

 

 

                                                        

Pectorals
Pectorals

Pectorals:  

  • Starting Position: Standing in a doorway with right arm up against door frame. Elbow bent at 90 degrees
  • Procedure: Turn body to the left while gently lifting chest.
  • Feel stretch in right side of chest wall.
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