In picture A we see dysfunctional shoulders and this posture often results in shoulder pain, neck pain, elbow and even wrist pain. In fact, by fixing the position of the shoulders a person could find total relief from pains including rotator cuff, tennis elbow and carpal tunnel. Remember, “the site of your pain is rarely the source of your pain!”
- How much time do you spend at a desk?
- How much time do you spend in the car?
- What is the position of your shoulders and head at work or while driving?
The key to feeling better and avoiding shoulder pain down the road is to reintroduce correct function to your shoulders. That is done by providing new stimulus to your body that creates correct muscle memory and reduces compensation and dysfunction.
Below you will find a series of three exercises to help your shoulders function properly. These are very benign exercises, however, if any of them exacerbate your pain, they are NOT for you.
Ultimately you should consider a free postural evaluation so that we can find the root of your pain. Every body is different and one person's shoulder pain may have its root in a rotated pelvis, whereas someone else may have it due to a very tight thoracic/mid-back. As Pete Egoscue says, “the site of your pain is rarely the source of your pain”.
Here are three exercises that should alleviate some of the pain in your shoulders, and that may even help your neck, elbows or wrists:
- Lie on your back with your legs up over a block or chair
- Place your arms out to the sides at 45 degrees from your body with palms up
- Relax your upper back and notice if your low back flattens to the floor evenly from left to right
- Lay in this position for at least 5 minutes. Up to 20 minutes helps if you are in a lot of pain
- Lie on your back with your legs up over a block or chair
- Relax your legs, back and stomach
- Place your arms in a bent position directly out from your shoulders
- Bend 90 degrees at the elbows, hands are in a fist pointed up toward the ceiling
- Now squeeze your shoulder blades down and together and then release
- Try to relax your stomach muscles and do NOT try just to push your elbows into the floor - focus on the squeezing and releasing of your shoulder blade muscles
- Do 30 of these
- Stand at a wall with your heels, hips, upper back and head against the wall
- Your feet should be pointed straight and hip width apart
- Place your knuckles against your temples with your thumbs pointing down to your shoulders (golfer's grip)
- Open and pull back your elbows so that they are against the wall then close your elbows together in front of your face
- Keep your elbows up at shoulder level, do not let them drop down
- Do 30 of these
None of the exercises I share are intended to be medical advice.