What To Do When You Have Shoulder Pain

 In Blog

Are you having shoulder pain? Is it difficult to raise your arm overhead? One of the most common injuries we see in our clinic is shoulder pain and discomfort. Whether its a rotator cuff issue, shoulder impingement, SLAP tears, or just a postural issue we really have seen it all!

Our goal at Movement Minded is to empower people and overcome their injuries so that they can thrive 🙂 We put together these videos to help you get to the root of your shoulder discomfort. Every video is around 1 minute long, we direct common shoulder issues and how to resolve them.

We are glad to be bringing you our shoulder series to help you with your shoulder issues. 💪 In this post we are showing a simple diagnostic test called the “around the world.” During the next coming weeks we’ll be dissecting this test and show you how we use it to diagnose in our clinic:

 

The Latissimus Dorsi muscle is a humeral extensor and internal rotator. If its too tight it can increase discomfort when the arm is raised over head. In this video we show a stretch that may help loosen up that lower trap and free up some range in your shoulder.

 

Shoulder impingement is very common. Many times all that shoulder pain is coming from muscles in the back of your shoulders not being able to keep the shoulder blades in an optimal position to move. Remember after your arm goes above your shoulder height every 2 degree of arm movement equals 1 degree of scapular movement. If that relationship is not solid problems will occur.

 

Shoulder impingement can be a huge pain! It usually shows up at the 10-11 O’Clock position on the around the world test. . One of the best ways to get rid of it are scapular retraction exercises. In this video we are going to show you how to properly do a Row or scapular retraction exercise that can help alleviate your discomfort.

Believe it or not sometimes shoulder pain comes from having an unstable core unable to provide the intra-abdominal pressure to stabilize the ribcage and and allow the arm to move overhead. We have seen it many times in our clinic. .

 

A responsive and dynamic core is integral for shoulder stability and mobility. The shoulder blades foundation is the rib cage and your oblique muscles and serratus anterior muscle help control the position of the rib cage and even the individual ribs. Its not something that my physiotherapists think about when treating a shoulder injury. We do!

Believe it or not, sometimes shoulder pain comes from having an unstable core unable to provide the intra-abdominal pressure to stabilize the ribcage and and allow the arm to move overhead. We have seen it many times in our clinic.

 

Tightness in the pectoral muscles and lead to difficulty to get the arm overhead. Doing a simple corner stretch can improve range of motion and decrease pain.

 

Tight biceps are a common finding in our clinic. Today we are spending more time texting on phones, sitting, and working on computers. Usually the elbows are in a flexed position and almost no one “stretches” their biceps. The long head of the bicep muscle tendon actually attaches into your shoulder labrum. Bicep muscle tightness has been a very common cause of overhead shoulder pain.

In this part of the around the world test we are looking at restriction around the 2-3 O’clock range. Many times those limitations are coming from a tight bicep longs and brevis. For this stretch, we have to use a dowel.

We hope these videos helped with any questions that you might have. If we didn’t answer your question please don’t hesitate to contact us!

 

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