RegionalPT_3 Ways to Beat Achy Shoulders

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1. Sit up tall! – The number one reason for repetitive injury and pain in the shoulders is poor posture. When the ball moves forward in the socket, the rotator cuff becomes vulnerable to injury! There is less space for the muscles which can then get “pinched.” The muscles are also overstretched, making them weaker. 2. Strengthen your rotator cuff muscles – By keeping your rotator cuff muscles strong, you help guide your shoulder joints, lessening the chance for injury and inflammation to occur. A simple exercise to perform is while sitting or standing up tall with good posture, keep elbows at your side bent to 90 degrees and thumbs up. Push your hands out like opening a newspaper. Repeat 10 times. This will help you avoid rotator cuff injuries. 3. Improve your scapular stability – The shoulder blade makes up an important part of your shoulder complex. It has many different muscles attached to it, pulling at just the right time for proper shoulder movement. Improve the shoulder blade muscles by frequently firing them. In a sitting or standing position, drop your shoulders slowly down and back. This wakes up those important muscles which help guide the shoulder blade when using your arm. Perform 10-15 repetitions holding the contraction for 5 seconds, frequently throughout the day. By working on these 3 simple actions, you can dramatically improve the performance and feel of your shoulders. If your shoulders feel weak, achy, or painful give us a call today. We will definitely get your shoulders feeling stable, stronger and allow you to get back to doing life’s everyday activities pain free. Exercise Essential Great For Tight Muscles Try this stretch

You’ll need a towel or a belt for this stretch. Place the involved arm behind your back grasping one end of the belt or towel. Place the other end of the towel or belt over the opposite shoulder and use the uninvolved arm to pull the belt, moving the involved arm further up the back. Do this 3 times, holding for 20 seconds each time.

Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.

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