Exercise to Avoid Shoulder Pain
Video by Dr. Antonio Flaquer
One of the more common joints to injure are your hips and shoulders and the reason that is, is because of the range of motion (ROM) that is able to take place there. The shoulder can move in a full 180 degrees which can make it vulnerable to injuries, such as rotator cuff tears, and dislocations. Most of our patients that come into our office usually don’t come in with the pain to this severity, although we don’t put it past us. Shoulder pain can come on from many different things, the list is endless. But the bigger picture is how do we strengthen and also stabilize the shoulder joint at the same time to help not only with the healing process but to also make sure it does not happen again. To give you a menta picture of how complex the shoulder is, there are 17 muscles alone that attach just to the shoulder blade.
Now, imagine when you tear one of those muscles, or strain one of those muscles from an injury. Can you see what would happen to the other muscles and what they’ll be doing when one gives out? Exactly, muscle imbalance is going to take place and cause an alteration in not only how the shoulder is functioning but also healing. The body has a mind of it’s own and wants you to be comfortable and not in pain, so it will put you in these weird positions to help sustain it and protect it.
In reality, rehabbing the muscle with certain stretches and strength training exercises it what needs to take place for better healing, but also for it to function properly in the long run. This exercise is a common one for shoulder strains and rotator cuff injuries in order to promote the healing process and give better mobility for the shoulder. When you tear/strain a muscle, scar tissue is going to develop to help with the healing process, but scar tissue also promotes stiffness within the joints. This stiffness can be prevented if you MOVE the joint. So, I have patients do this exercise and have them do 10-20 reps counterclockwise and clockwise. But more importantly, make sure you keep that joint moving to prevent a longer prognosis so you can get back to doing the things that you love.
Reference
Salles, J. I., Velasques, B., Cossich, V., Nicoliche, E., Ribeiro, P., Amaral, M. V., & Motta, G. (2015). Strength training and shoulder proprioception. Journal of Athletic Training, 50(3), 277–280. https://doi.org/10.4085/1062-6050-49.3.84
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