4 Tips to Help Reduce Shoulder Pain!
Have you been doing too much bench & shoulder press, side sleeping, hunching over...
Pain in and around the front and/or side of your shoulder??
If so, these exercises may help! 👊
Here are 4 of the most common exercises (or variations of them) that we prescribe for shoulder pain/injuries:
1. FOAM ROLLER TX EXTENSIONS
2. STANDING PEC STRETCH
3. SHOULDER POSTERIOR CUFF RELEASE
4. PRONE SCAP RETRACTION
Generally speaking, we find most patients with shoulder pain (despite their varying diagnosis), tend to present with at least one of the following:
🔸️ poor thoracic mobility, particularly extension and rotation
🔸️ tight pecs, particularly pec minor
🔸️ tight posterior shoulder cuff muscles (usually weak)
🔸️ reduced rhomboids, mid & lower traps strength/activation
🔸️ reduced scap retraction and depression awareness/control (tends to go hand-in-hand with the above point)
Note: These exercises are not particularly aimed at the one diagnosis… more so just examples of the most common exercises we tend give out across a wide spread of shoulder conditions/presentations during the early stages.
HOW to know what to do for your shoulder?? Have it thoroughly assessed with a relevant medical professional of course!
Our caring and friendly Chatswood, North Sydney and Sydney CBD Physio Team would love to help you out, click the button below to get started!
Alternatively, if you're suffering from shoulder injury caused by gym-based movements (such as bench/shoulder press) or sports involving your upper body (tennis, martial arts, swimming, etc), then check out our Sports Programs below!
We look forward to seeing you soon!
Infinite Health Team
