shoulder painExperiencing Shoulder Pain?

Shoulders seem to be very vulnerable to injury.  It is very important to keep them mobile and strong. First, lets take a look at the anatomy of your shoulder.  It is helpful to understand how the shoulder works.  Most of our joints are surrounded and supported by bone.  Because of the range of motion that is required of the shoulder, the head of the arm bone (humerus) is held into place with a group of muscles that are referred to as the rotator cuff.  These muscles are extremely important in creating stability in the shoulder joint.  When these muscles become weak or tight, they become susceptible to injury.  When the muscles of the rotator cuff become weakened, the head of the humerus tends to “bump” around, causing inflammation of the bursa, a small sac of fluid that cushions the joint. Tightness in the rotator cuff muscles makes them prone to tearing.

As with all injuries, it is best to allow time for healing using RICE: R-rest, I- Ice, C – compress, E – elevate.  After allowing enough time for recovery, you will want to strengthen and lengthen the muscles. Please check with your doctor to be sure that you are ready to begin exercising and stretching.  Begin carefully, gradually building up.  It is not necessary to use heavy weights or long sessions to stabilize the shoulder joint.  A few times a week to maintain strength and range of motion is sufficient for daily activities.

Learn to practice good posture.  Draw the shoulders onto the back and gently hug them into place as you move.  If you sit or stand for long periods of time, or participate in other activities that are repetitive in nature, take time to stretch the neck, shoulders, and open the chest.

Here are some articles that I found to be helpful. I hope that these exercises will help you eliminate pain and reduce chance of injury.




Rotator Cuff Exercises

Avoid Shoulder Injury by Strengthening the Rotator Cuff

As an orthopedic surgeon, I am excited to share with you some important basic exercises that can help prevent shoulder injury. Strengthening the rotator cuff is imperative for any athlete in any sport. These muscles around the shoulder are extremely important for stabilizing the shoulder joint, which can ultimately assist in preventing shoulder injuries. . .”  (read more)


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