Avenues PT. 3 Ways To Beat Achy Shoulders

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3 WAYS TO BEAT ACHY SHOULDERS

Do you find your shoulders aching at the end of the day or when having to reach for items? Your shoulders have to move through an incredible 180 degrees of motion, while still maintaining stability and strength. The shoulder joint acts like a ball in a very shallow socket that is part of the shoulder blade. Some of the most important muscles in the rotator cuff are actually the smallest. Therotatorcuff ismadeupof4musclesthataresmall,but vital to keeping the ball stable in the socket. When these muscles are weak or injured, the ball can jam up into the socketoftheshoulderblade,causing inflammationandpain. Try these steps to improve the health of your shoulders and alleviate that nagging ache or sharp pain for good: 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 themweaker. 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, keep elbows at your side bent to 90 degrees and thumbs up. Push your hands out like opening a newspaper. Repeat 10 times. 3. Improve your scapula 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 theshoulderblademusclesbyfrequentlyfiring them. In sitting or standing, drop your shoulders slowly downandback.Thiswakesupthose importantmuscles which help guide the shoulder blade when using your arm. Perform10-15 repetitions, holding thecontraction for 5 seconds frequently throughout the day. Byworkingon these3simpleactions,youcandramatically 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 limber, stronger and allow you to get back to doing life’s everyday activities pain free.

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