By Daniel Sauer
Feeling that pain, ache or discomfort at the top of your arm? Here is a quick fix to those shoulder issues that you may be experiencing.
What most people call the shoulder is really several joints that combine with tendons and muscles to allow a wide range of motion in the arm — from scratching your back to throwing the ball.
The shoulder has a wide and versatile range of motion.
When something goes wrong with your shoulder, it hampers your ability to move freely and can cause a great deal of pain and discomfort. Mobility problems may lead to increasing problems with instability or impingement of the soft tissue or bony structures in your shoulder, resulting in pain.
You may feel pain only when you move your shoulder, or all of the time. The pain may be temporary or it may continue and require medical diagnosis and treatment.
Wall Downward Dog – This stretch releases the front and top of the shoulders, and the chest.
- Begin standing up, facing a wall, with your feet hip-width distance. Make sure you are a few feet away from the wall.
- Place your hands on the wall and walk your hands down the wall until they are in line with your hips. This should create an L-shape with your body, so adjust your feet as needed.
- Keep pressing your hands against the wall and drop your chest towards the floor to feel a stretch through your chest and shoulders. Hold for 20 seconds.
Criss-Cross Arms – this stretch helps to release the rear deltoids and the rhomboids.
- Start by lying down on your belly. Cross your arms underneath you so that they are right below your chest. Depending your how tight your rear delts are, you may be able to let your forehead rest on the floor.
- Take deep breaths into your rear delts and your rhomboids as you hold for 20 seconds. Switch sides by crossing the opposite arm on top.
Standing or Seated Arm Cross-Pull – This stretch releases the deltoids and rotator cuff muscles.
- Either seated or standing, move your 1 arm across your body as shown above.
- With the other hand, place it under the elbow of your straight arm.
- Gently pull your elbow towards your opposite shoulder. Hold this stretch for 20 Seconds per side.
External and Internal Rotation
Stand up straight. Hold an elastic, light weight, can of beans, or even a water bottle. Keep your elbows bent at 90°, with your elbows tucked in to your sides. Slowly Rotate your arm outwards, and back inwards.
Lateral and Frontal Raises
Standing up straight, hold a weight, can or bottle in your hands, with yours arms to your sides. Keeping your elbows slightly bent, raise your arms to your sides, until you reach the height of your shoulders.
Repeat these steps, by then raising your arms straight in front of you until you reach the height of your shoulders.
Get down into a push-up/plank position. Holding this position, tap the opposite shoulder with your hand. Alternate your hands tapping the opposite shoulder. This is a great exercise for your shoulder stability, and to strengthen your stabilizing muscles.
If these few exercises and stretches don’t help with your shoulder pain please contact us so we can do a thorough assessment to see whats going on!