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You can certainly ease problems associated with shoulder injury through medical attention and physical therapy. However, protecting your shoulders in the first place is always the best strategy. Make sure your posture is the best it can be at all times, whether it’s while you’re relaxing in your favorite chair, standing in line, hitting the gym, or working long hours at your desk. Think “up and back,” because letting the weight of your head and trunk rest forward puts pressure in all the wrong places, including your shoulders. Positioning yourself before sleep is also crucial; resting on your favorite side when the weight is on your shoulder can definitely create shoulder impingement over time. Avoid any positions where your arm is over your head while sleeping. You’ll additionally reduce wear and tear on your shoulders by being more mindful of how you use them. Does your job or sport absolutely require repetitive lifting, reaching or swinging? If so, it’s helpful to get coaching from a physical therapist—or even an actual coach—about how to reduce the strain on your shoulders by shifting your positioning and using correct technique. Along with positioning your body more efficiently to perform tasks, it’s also helpful to strengthen your shoulder muscles for light but frequent daily chores as well as strenuous, repetitive motions. Try to do a combination of some basic exercises a few times a week, in order to strengthen a range of muscles, including those in your rotator cuff region. A comprehensive evaluation from your physical therapist will determine the correct set of exercises for your specific problem. These exercises may include strengthening, ROM (range of motion) , stretching and/ or postural control exercises. A moderate but consistent approach to exercise of the rotator cuff can keep your shoulders, neck and arms in peak shape for all of life's daily activities and recreational pursuits! If you have questions about an aching shoulder or wondering if you are setting yourself up for injury, give us a call to speak with one of our physical therapists today. Your shoulders will be happy you did!
Sources: http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt. com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a
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