"How Fix Your Shoulder with Simple Rehab"

Shoulder pain is one of the most common problems in the overhead athlete or the every day worker.  Many problems occur in the shoulder due to its large range of motion.  Your shoulder joint is likened to a golf ball sitting on a tee.  There is not much surface contact between your glenoid labrum and the humerus.   Therefore, you need good control of your shoulder muscles in order to keep it healthy.  Shoulder “prehab” should be a major focus for anyone who is an overhead athlete, weightlifter, or in an occupation involving a lot of overhead motion.

Below you’ll learn some of my favorite prehab and rehab exercises to keep your shoulders in great shape:

1. Scapular Stabilization: Start first by stabilizing your scapular stabilizers.  If these muscles are weak, you will not have an anchor for your rotator cuff to work off of.

      Here are a few of my favorites:

Wall Angel

         Wall Angel with tubing

 

       

Dynamic Hug

Upper Extremity Matrix

** If you do not have good thoracic extension or cervical range of motion, you probably need to be adjusted before starting these exercises

2.  Rotator Cuff Strengthening. 

Internal/External rotation with cable resistance (you can also use rubber tubing)

Sword

Face pull with external rotation

Also, many weightlifters make the mistake of bench pressing too heavy of a weight with the elbow breaking below 90 degrees.  To keep you shoulder healthy when you bench press, perform it on a Swiss ball to stop your arms from going below 90 degrees.  I’m not advocating eliminating the barbell press from your routine, but sometimes your shoulders need a break to prevent the collarbone from wearing away at the end of your shoulder. 

This condition is termed osteolysis of the distal clavicle and is very common in weightlifters who do a lot of heavy bench pressing, dips, or maneuvers that put tremendous stress on the AC joint. 

         Swiss ball Dumbbell Press

        

 

 

 Dr. Bryan Dingsoris the owner of Watertown ChiropracticP.C. in Watertown, SD. He specializes in the treatment of many musculoskeletal conditions and weight loss. For an appointment, please call 605-882-2304 Today.