Save your Shoulders

I often get people coming to see me with shoulder pain.

Sometimes just the upper back tension kind-usually as a result of being in a hunched position all day. This can cause muscles to become weak and unable to do their job properly. It can also cause overuse injuries of some of the shoulder muscles in particular the upper trapezius. 

I also deal with more mechanical problems with shoulder pain such as only pain when lifting over head or to the side. 

Firstly there are a couple of nerves in this region that if being pinched can cause pain. Median nerve and Ulna Nerve originate in the neck and run down the arm -so they can also be responsible for elbow and wrist pain. Nerves can get pinched by muscle tension, being in a static position for lengths of time or overuse and underuse injuries.

There is also the problem of the small space under the Acromial Clavicular joint. This joint is the bony bit on the tip of your shoulder just above your arm. The Shoulder muscles and a tendon bursa pass under here and if they get inflamed they can struggle for space trying to pass under here.

The risk of these common issues can be minimised by doing some “pre hab” to keep your shoulders moving well.

Here a couple of simple exercises, one no equipment at all; the others just a resistance band.

Firstly release the shoulders with scapula retraction.

Then open the chest and shoulders with up and overs.

Activate the chest and shoulders with band pull aparts.

Finally switch on the scapula stabiliser muscles with dumb waiters.

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