Shoulders: Less Pain, More Mobility
Today we'll be discussing the best ways to improve shoulder mobility and reduce shoulder pain. As a physical therapist in Sarasota, Florida, I've seen many patients with shoulder injuries and discomfort, and I'm here to share some evidence-based techniques that can help you get back to your pain-free self.
First and foremost, let's talk about why shoulder mobility is so important. The shoulder joint is one of the most complex joints in the body, with a wide range of motion in multiple planes. The joint is comprised of the scapula, clavicle, and humerus, and these structures work together to allow for overhead movements, reaching behind the back, and many other motions. When the shoulder joint is stiff or painful, it can limit our ability to perform daily activities, from brushing our hair to lifting weights.
So, what can we do to improve shoulder mobility? Let's dive in!
- Stretching
One of the simplest and most effective ways to improve shoulder mobility is through stretching. By regularly stretching the muscles and tissues around the shoulder joint, we can increase our range of motion and reduce pain. Some great stretches for the shoulders include the doorway stretch, where you stand in a doorway with your arms outstretched and push your chest forward, and the sleeper stretch, where you lie on your side and bring your arm across your body.
- Strengthening
In addition to stretching, strengthening the muscles around the shoulder joint can also help to improve mobility and reduce pain. Strong muscles can provide better support and stability to the joint, reducing the risk of injury. Some great exercises for shoulder strengthening include shoulder presses, lateral raises, and rows.
- Mobility drills
Mobility drills are specific exercises designed to improve joint mobility and reduce stiffness. These drills can help to improve your range of motion and prevent injury. Some great mobility drills for the shoulders include the shoulder dislocates, where you hold a stick or band and rotate your shoulders through a full range of motion, and the scapular wall slides, where you stand with your back against a wall and slide your arms up and down.
- Correct posture
Finally, correcting your posture can also help to improve shoulder mobility and reduce pain. Poor posture can put extra strain on the shoulder joint and cause imbalances in the muscles. By sitting and standing up straight and keeping your shoulders back and down, you can improve your alignment and reduce pain.
By incorporating stretching, strengthening, mobility drills, and correct posture into your routine, you can keep your shoulders healthy and pain-free. If you're experiencing persistent shoulder pain or limited mobility, be sure to go to srqsportsrehab.com to consult with a qualified physical therapist to determine the best course of treatment for your unique needs. Thanks for tuning in, and happy stretching!