Do you have shoulder pain? Is it limiting your performance? Have you tried physical therapy, chiropractic, primary care doctors, massage, and are running out of ideas?
Here are my top 3 Shoulder exercises you can try on your own at home!
1) End Range Shoulder Extensions
This is our number one go to exercise for shoulder pain. It is as simple as straightening your arm behind you as far as you can. You can use a countertop or a wooden pole to drive more extension to achieve your true end range. We look for any blockage/restriction and work into it. The number ONE range of motion loss we see with shoulders is extension and/or internal rotation, hence why it is so important to start with. This exercise is about improving joint integrity/health rather than strengthening muscles.
2) Isometrically Loading in a Low Oblique Sit Position
Our second exercise for shoulder pain is isometrically loading the shoulder stabilizer muscles. The key is to stay nice and tall through the shoulder while pressing away from the ground. You will slowly lean backwards and rotate over the shoulder while checking that your chest muscle is staying relaxed. You then hold that position until you get tired. This exercise is for strengthening muscles around the shoulder.
3) Proprioceptive Neuromuscular Facilitation (PNF) Exercise
Our third exercise for shoulder pain challenges multiple different ranges of motion in the shoulder. It is a great dynamic exercise to help build strength, stability, and proprioception. The key is to stay nice and tall while keeping your shoulder blade back. We do not want any shrugging or rounding of the shoulders. Think of grabbing your seat belt and clicking it in. Try it without any resistance first, if it is too easy, you can always add more resistance.
if you are still struggling to find answers for your shoulder pain contact us at Peak Performance Chiropractic and Rehab. Dr. Logan Georgeson is highly skilled at assessing and treating shoulder injuries using the McKenzie method (MDT), and Functional And Kinetic Treatment with Rehabilitation (FAKTR). The combination of specific exercises and movement education will have you feeling better, moving better, and back to your activity in no time.
As always, please remember that while online information is a great place to start it does not replace a thorough examination and care under the supervision of a trained medical professional. If you’re in pain, looking for answers, and feel like you have tried everything, or want help getting started, contact us, we would love to help! We are here to help you move well, encourage you to move often, and regain your freedom from pain!