Shoulder Health in Hollywood, FL
Do you have difficulty raising your arms overhead or pain in your shoulders while lifting weights?
A recent study published by the American Journal of Sports Medicine found that as an individual age, the first joint to lose range of motion is the shoulder. The shoulder joint is one of the most mobile joints in the body and with that mobility comes to a tremendous amount of responsibility!
Unfortunately, Shoulder surgeries are becoming far too common and oftentimes are not due to a trauma or accident, but rather due to poor maintenance of shoulder health over the lifetime. Some of the most common causes of shoulder pain include rotator cuff tendinitis, frozen shoulder, impingement, Labrum tears, and AC separation.
While these conditions can be very frustrating and debilitating, the good news is that often times they are both preventable and treatable!
1. Move Daily
The shoulder joint has the ability to reach overhead, behind you, across your body as well as rotate inward and outwards. In order to properly maintain mobility in the shoulder, it is crucial that you take time every day to move your shoulder through a full range of motion.
By taking your shoulder overhead and behind your back daily, for example, you can help ensure that these motions do not become stiff and that, ultimately, your shoulder does not become a pain.
Below are a few unique ways that you can rotate your shoulder on a regular basis in order both maintain and improve your range of motion over time!
2. Avoid Compromising postures
Often times individuals will compromise the mobility of their shoulders without even realizing it!
Two of the biggest culprits that we see in the office are poor posture in the seated position and poor posture while sleeping.
A few ways to prevent shoulder pain while sitting or lying down include:
- Use an appropriate desk and screen height so that your shoulders repair relaxed
- Use a chair that allows for proper spine position and avoid an excess forward bend
- Do not lean on one side for long periods of time while sitting
- Avoid lying directly on the shoulder or sleeping with your shoulder overhead.
- If your shoulder is prone is discomfort, use a pillow under your armpit for support while sleeping
Below is an example of how to set up your workstation for success!
3. Strengthen around the Shoulder
Shoulder strengthening may be one of the most misunderstood concepts when it comes to shoulder health.
When most people think of “shoulder strengthening”, they imagine exercises like bench presses, shoulder presses, and pull-ups.
While these exercises are great for overall upper body strengthening, the shoulder requires more specific attention in the form of movements such as external/internal rotation, face pulls, posterior flyes and Powell raises.
Below are a few exercises you can perform in the comfort of your own home with a simple set of bands!
4. Maintain Spine Health
The position of the spine dictates the quality of movement in all of the peripheral joints (shoulders, hips, knees, etc.).
In order to maintain both a high degree of range of motion in the shoulder as well as prevent pain, the spine, specifically the upper back and the neck, must be in good health and alignment.
One of the best ways to ensure your spine is healthy is to be evaluated and treated by a chiropractor!
5. Live a Healthy Lifestyle
Maintaining your physical health and joint health is not an easy task. It does require commitment and consistency in order to see results over the long term. In addition to habits such as regular stretching and exercise, chiropractic treatment, manual therapy, and posture correction, one of the most important factors in keeping any joint healthy is by keeping the ecosystem of your body healthy. This includes habits such as adequate sleep, proper nutrition, supplementation, sun exposure, meditation stress reduction.
If you are tired of dealing with cranky shoulders and would like a customized treatment and home exercise plan to meet your needs, please reach out by calling or clicking the link below!