“Shoulder pain is something we see often in the clinic, and many of our shoulder patients have been struggling with pain for an extended period,” said Elke Velz, a certified strength and conditioning specialist.
The Bones and Muscles of the Shoulder
The shoulder is a complicated structure made up of three main bones: the clavicle, scapulae, and humerus of the arm.
The clavicles, or collarbones, in conjunction with the scapulae (shoulder blades), form what’s called the shoulder girdle. The shoulder girdle also serves as the primary attachment point for the arms. The humeri, the large upper bones of the arms, join with the shoulder girdle at the glenohumeral joints.
The muscles and bones of the shoulder are all highly movable individually but work together to provide stability by allowing the associated muscles to coordinate tension among them.
Because the shoulder is a highly mobile structure, it relies heavily on the rotator cuff, which is a series of four muscles that surround and stabilize the shoulder and help maintain the structural alignment of the shoulder girdle while also allowing excellent movement.
Causes of Chronic Pain in Healthy Shoulders
Chronic pain is pain that lasts for more than 12 weeks. It can remain at low levels for years or demonstrate a progression over time.“I get clients that ask very specific questions about shoulder pain without understanding the complexities of the shoulder,” Ms. Velz said.
Functional Patterns
The shoulders are designed to move a lot. Unfortunately, technology and the modern workplace can limit activity in the shoulders, causing chronic pain to develop because of joint tightness and muscle weakness. Pain isn’t usually caused by a singular incident but by longstanding muscular imbalances.The shoulders coordinate with the upper spine during functional task performance, and decreased mobility in the thoracic spine can lead to overcompensation in the shoulders and subsequent pain.
Muscle Weakness
The shoulder relies on smooth coordination between bones, muscles, and ligaments. Muscular weakness, especially in stabilizing muscles within the rotator cuff, can allow the joint to fall out of proper alignment during movement and cause pain. Weak muscles are also more susceptible to strains, compounding the problem.The rotator cuff is a work of art. It’s made up of the supraspinatus, infraspinatus, teres minor, and subscapularis muscles. It attaches the humerus to the shoulder blade and stabilizes the shoulder while allowing for an extensive range of motion.
Exercises for Chronic Shoulder Pain
“Helping hurting shoulders isn’t just about strength but also mobility and stability. Moving well and then moving often is critical for the best joint health,” Ms. Velz said.T-Spine Exercises
T-spine exercises focus heavily on these critical areas and can help reduce or eliminate pain. They move the T-spine through its full range of motion while actively engaging the muscles that stabilize and move the T-spine.This exercise allows the body to relax into full T-spine rotation and should be paired with deep breathing in order to signal the body to relax.
When the T-spine rotation is in the “open” position, both shoulder blades should be in contact with the floor. If you can’t get all the way down, continue to relax into the movement, allowing your muscles to stretch further. Don’t force the exercise, and pay careful attention to what your body is telling you. Avoid provoking severe pain.
This exercise takes the mobility from T-spine rotations and adds muscular strengthening. During this exercise, one side of your body will be stable and unmoving while the other is in motion.
The farmer’s carry exercise is a full-body exercise that can work wonders for strengthening, balancing, and coordinating the shoulder muscles. Because it combines stabilizing movements at the shoulder with active walking, all of the shoulder muscles get a great workout. Although it may seem like a simple exercise, it can be quite challenging when adding more weight.
(Chung I Ho/The Epoch Times)
The suitcase carry is a variation of the farmer’s carry and only requires carrying weight on one side. This exercise is excellent for strengthening both the muscles of the shoulder girdle and the core muscles.
The 90-degree carry is an excellent exercise for strengthening the muscles of the shoulder and, in particular, the scapula. This exercise can help balance stability and control throughout the shoulder girdle.
“You have to pay careful attention to your form with this exercise, but the rewards are excellent,” Ms. Velz said.
It’s important to keep the back of your hand in line with your wrist with your fist pointed toward the ceiling. Your forearms must be vertical, without sagging in toward your shoulders.
Consult a Professional Focused on Movement
These exercises can be highly effective in helping to reduce or eliminate shoulder pain. However, the shoulder is a complex set of joints, ligaments, and muscles and may require professional analysis and treatment to adequately address a problem.Ms. Velz suggests seeking a professional focused on movement who can objectively measure your progress. A customized exercise program can help you resolve specific shoulder issues and alleviate pain.
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