Shoulder Exercises to Help Your Pain
Maintaining shoulder health is essential for our overall well-being, keeping you out of pain, and having the ability to perform daily activities. Our shoulders are involved in virtually every upper body movement, from lifting and reaching to throwing and pushing. Health shoulders are crucial for athletes, office workers, and everyone in between. Ensuring proper shoulder function can prevent shoulder pain, enhance performance, and improve quality of life.
Why Are My Shoulders Always Hurting?
The shoulder joint is designed for a wide range of motion, and its design allows for this increase in mobility, but comes at the cost of its stability, possibly leaving it susceptible to injury and impingement. It’s important to take care of the alignment and soft tissue of the shoulder and surrounding structures to allow for proper function without the risk of injury.
Interestingly enough, the alignment of the rest of the body significantly impacts shoulder health. Poor posture, especially forward head posture, and hunched shoulders, can lead to shoulder pain and dysfunction over time. Proper posture is essential to many things, and in this case the health of our shoulders.
Trauma & Rehabilitation Journey
History of shoulder trauma, such as dislocations, fractures, and overuse injuries can complicate the rehab journey, as we could possibly be dealing with scar tissue formation and joint instability. Chiropractic care plays a crucial role in addressing these issues by providing tailored treatments that promote healing, restoring function, and can help to prevent re-injury. A thorough assessment of injury history helps chiropractors develop a personalized rehab plan that considers these past traumas and focuses on long-term shoulder health.
How Chiropractic Can Help
Adjustments of the shoulder can certainly aid in the function of the joint itself, but chiropractic care extends beyond the shoulder; it involves addressing the entire body’s alignment and function. By ensuring that the spine and other joints are aligned properly, chiropractors can alleviate compensatory stresses on the shoulders.
Once structural alignment is achieved, supplemental exercises can be introduced to strengthen the shoulder muscles and support overall posture. These five shoulder stretches and exercises include:
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Doorway Stretch
- How to Perform
- Find a doorway and place your arms at a 45º angle, forearms in line with the door frame. Bring your chest forward as you stretch the front of the body. It’s important not to jut your head forward. Hold this for 30-45 seconds
- Benefits
- Allowing the shoulder to sit aligned with the rest of the body is crucial for overall health. Forward-rounded shoulders place the joint in a compromised position, and tight chest muscles can also contribute to that. Stretching the front of the body can help tremendously with overall upper body and shoulder health.
- How to Perform
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Lat Stretch
- How to Perform
- Find a doorway and grab part of the frame, at about waist level. Sink your hips back and elongate the arm and side of the body. Hold this for 30-45 seconds
- Benefits
- Elongating the side of the body, as well as the shoulder itself, can help balance both the front and back of the shoulder, and alleviate any excess tension on the shoulder and surrounding musculature
- How to Perform
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Shoulder CARs
- How to Perform
- We’re taking the shoulder through its full range of motion here. To begin this mobility exercise start with a small block or foam roller and pin your knee to the wall to stabilize your body and engage your core. Outreach your arm and push your inside hand against the wall, thumb down (hand pronated). Move your arm and hand from 9 o’clock to 3 o’clock and then back again, while keeping your chest facing forward and minimal movement in your body other than the shoulder joint itself. If not painful and form is correct, do 6-8 reps per side, 1-2 times per day
- Benefits
- Movement is life, and only performing a piece of a joint’s movement repeatedly is a great way to stiffen joints and potentially lead to dysfunction. Taking the joint through its full range of motion can aid in its overall health and function.
- How to Perform
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Wall Angels
- How to Perform
- Begin with your heels, buttocks, shoulder blades, and head against the wall, with your arms at 90º angles. Have as much of your arm against the wall as possible, mainly the elbows and wrists. From this 90º angle, slowly bring the arms up overhead, keeping everything intact with the wall. Repeat down for one rep, and perform 8-10 reps.
- Benefits
- Movement of the shoulder overhead in isolation will prove to be somewhat challenging at first, but keeping motion in line with the wall and the rest of the body will retrain proper movement mechanics to support everyday activities.
- How to Perform
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External Rotation (Banded)
- How to Perform
- Benefits
Importance of Lifestyle Changes
As care and supplemental exercises are implemented, it’s just as important to make the appropriate lifestyle changes to support proper alignment and balance of the shoulder and upper body. Creating an ergonomic workplace setup, changing your habits around technology usage, and practicing proper posture are essential in the longevity of these changes.
Regular chiropractic care combined with these targeted exercises create a comprehensive approach to maintaining shoulder health and preventing further issues. Shoulder health is a critical component of overall well-being and functionality. Understanding the importance of the shoulder, its anatomical makeup, and the impact of posture and previous trauma can help you take proactive steps towards maintaining healthy shoulders. Chiropractic care provides a holistic approach, addressing the entire body’s alignment and function to support shoulder health.
At Koru Chiropractic, our holistic, root-cause-oriented doctors aim to truly get to the bottom of the issue at hand. Prioritize your shoulder health with chiropractic care at Koru for a healthier, more active lifestyle. Complete the form below to schedule a consultation with one of our doctors.