Shoulder pain is a common issue among athletes who spend long hours hunched over at a desk (lets be honest thats almost all of us), leading to tight pecs and rounded shoulders. This posture can cause misalignment of the humeral head, resulting in pinching and swelling in the shoulder joint. Over time and repetitive use, this can contribute to problems with the labrum, rotator cuff, and even result in arthritis. What this looks like is tight pectoral muscles pulling the shoulders forward and inward, rounded shoulder posture leading to misalignment of the humeral head, you’ll notice that hands will also turn in. Range of motion will show impaired shoulder movements due to muscle imbalances (ie. over built traps/under built lats) and poor posture
My favorite routine to get you out of pain in a “pinch” is to put a heating pad on your shoulder for 20 mins, then do the passive broom handle stretch or TIY’s depending on your pain level, followed by some light distraction with just the weight of your arm(bent over arm circles). When you are feeling strong and stable enough do the following to maintain shoulder health.
How to Address Shoulder Pain:
1. Pectoral Muscle Stretching: - Perform stretches like doorway stretches and chest openers to lengthen the pec muscles and improve flexibility in the chest and shoulders. - Hold each stretch for 30 seconds to 1 minute and repeat on both sides.
2. Upper Back Strengthening Exercises: - Focus on strengthening the upper back muscles, such as the rhomboids and mid-trapezius, to help counteract the forward pull of the pecs and improve posture. - Incorporate exercises like rows, face pulls, and scapular retractions into your workout routine to promote shoulder stability and alignment.
3. Shoulder Mobility Drills: - Practice shoulder mobility exercises to improve range of motion and reduce stiffness in the shoulder joint. - Include movements like arm circles, shoulder dislocations, and thoracic spine rotations to enhance shoulder mobility and prevent impingement.
4. Postural Awareness and Alignment: - Pay attention to your posture throughout the day and make an effort to sit and stand with a neutral spine and open chest. - Use ergonomic supports and reminders to maintain proper alignment and prevent slouching and rounding of the shoulders.
By addressing tight pecs and poor posture, individuals can alleviate shoulder pain, reduce the risk of shoulder joint issues, and improve overall shoulder health. Incorporating regular stretching, strengthening exercises, and postural awareness can help correct imbalances and promote optimal shoulder function.
Remember to consult with a healthcare provider if you experience persistent pain or discomfort.