Exercise (Shoulder Tightness and Pain Part 3)

This blog closely links in with the previous two topics on desk posture and stress and their effect on the shoulders as most of us usually a) sit at a desk all day and then go exercise or b) are experiencing some kind of stress and then go and exercise.

It’s best to start off with a really simple explanation of the shoulder joint. Really basic. Your shoulder joint, like your hip is a ball and socket joint. But unlike the hip joint the shoulder has a very shallow socket and a large ball. This allows for more mobility (range of available motion) but sacrifices stability. Therefore the shoulder relies on a labrum (cartilage sleeve), a couple of ligaments and the rotator cuff muscles to orient the ball correctly in the socket and provide it with stability as to avoid dislocation.

So, how does your desk posture and stress levels put your shoulders at risk during exercise?

Well, as mentioned previously these two lifestyle factors tend to create a slouched, rounded shoulder posture and your shoulder blades have raised up toward your ears because your upper shoulders, chest and front of your neck is really tight.

Many people also have a slouched or rounded mid-back and their sternum sinks down into their pants (metaphorically speaking). As the shoulder joint attaches to the spine, the posture of the spine will affect the position and orientation of the shoulder.

Chest Sunk Into Pants, Chin Jutting Forward

Now, as a physical representation for you - stand up, slouch forward, allowing your sternum to sink into your pants and roll your shoulders forward slightly. Now try and lift your arms out to the side and up above your head so that the backs of your hands touch at the top. What you will feel is that your shoulders tend to jam up, become blocked or perhaps tight over the top once you get just past 90 degrees. This is because tissues within that shoulder joint capsule are becoming pinched between the bony structures. Not only is this uncomfortable and limiting at the time, it also leads to tendon irritation, bursitis and tears in the labrum.

Limited Range of Motion/Shoulder Impingement

Performing repetitive overhead activities with this poor mid-back and shoulder posture will do you a bother in the long term if these mechanics are not corrected. These tissues also have quite a slow healing time so it’s best to get on top of these issues sooner rather than later.

So lets fix it. Together.

Before engaging in exercises that involve the shoulders (most weight training) you should try and mobilise your mid-back. I wont go into detail but rolling on a foam roller, laying back over a swiss ball or doing some rotation stretches will help.

On the topic of spinal organisation - the first thing you should do before performing ANY exercise is organise your spine. That is, make sure your spine is in a neutral posture (not slouched forward or extended backward). So stand up with your chest up and out, being mindful to keep a neutral pelvic position (no duck bum pls).

Next up, orient your shoulders correctly in the socket. You can do this but ensuring your shoulders are positioned down and back. This will engage the muscles of your shoulder blades which will allow for safe and smooth movement throughout the range. This is demonstrated in the image below in the hanging position before beginning a pull up. Try and squeeze the muscles between your shoulder blades like you’re trying to draw them down and toward your spine. These muscles should be engaged but not tense, so don’t squeeze with all your might.

Dead Hang/Poor Position to Engage Pull Up Action

Scapular Muscles Engaged, Ready to Initiate Pull Up Action

Now when moving the weight through a range of motion you should try and avoid letting your shoulders raise up around your ears. This applies to almost all exercises except probably Olympic Weight Lifting which requires your to shrug your shoulders up in order to move a weight from below your knees to up above your head.

Bad Finishing Position (Shoulders Shrugged Up)

Good Finishing Position (Shoulders Locked Down and Back)

Bad Finishing Position (Shoulders Shrugged)

Good Finishing Position (Shoulders Engaged)

If you think you may be suffering with shoulder impingement, bursitis, upper shoulder tightness and discomfort or restricted shoulder mobility when exercising or in activities of daily living such as hanging washing on the line, wiping benches, or lifting things up onto shelves it is best to have your posture and shoulder mechanics assessed by your Osteopath. They will educate you on how to correct your spinal posture, provide you with hands on treatment during the session and prescribe any stretches or exercises to do at home or in the gym that will assist you in the long term.

GW Performance also offers CrossFit classes along, supervised Strength and Conditioning session and Personal Training where you can learn how to safely strengthen your shoulders and become a fit, formidable human being. The coaches are highly trained, friendly and engaged and will ensure you’re performing your exercises safely.

Though like elite athletes and high performance sports cars, if you are going to engage in any sort of strengthening program your body will need a tune-up or “service”. Areas of your body can become a bit tight or sore because you’re applying a considerable load to your tissues. This is completely normal. It is this process of overload which encourages growth so you best want to support your body through this process by eating well, drinking lots of water, getting adequate sleep and seeing your Osteopath to help free up any tight muscles and try and re-align your body to remove asymmetries.

To make an appointment at Osteopathic Movement:

Call: 0402 377 209

Book Online: www.osteopathicmovement.com

To enquire about joining GW Performance:

Call:

Visit the website: www.gw-performance.com

Dayne SweresMay 6, 2019Osteopathic MovementOsteopathy, Osteo, Shoulder Pain, Shoulder Impingement, Shoulder, Health and Fitness, Exercise Rehabilitation, Exercise, Posture3 Comments