What are the signs and symptoms that you might have a shoulder issue?
By: Peter Fuller, CBT, CNMT, CMT
October 21, 2019
- When you train, do you experience pain in your shoulder?
- Are not able to even do daily tasks, because your shoulder range of motion simply does not allow you to move the way you need?
- When you go through your daily routine at work, school, play; does your shoulder throb and/or ache?
- Do you wake up in the middle of the night with your shoulder bothering you?
- When you are at a social event, are you not allowed to bust out (unleash) your favorite dance moves because your shoulder holds you back?
If you are struggling with some shoulder issues, you might give these stretch options a go.
Face a wall three-quarters of an arm’s length away. Reach out and touch the wall at waist level with the fingertips of the affected arm. With your elbow slightly bent, slowly walk your fingers up the wall, spider-like, until you’ve raised your arm as far as you comfortably can. Your fingers should be doing the work, not your shoulder muscles. Slowly lower the arm (with the help of the good arm, if necessary) and repeat. Perform this exercise 10 to 20 times a day.
Shoulder / Deltoids / Pectoralis / Rotator Cuff
Instruction(s): Place Left or Right Forearm along the wall, with your Elbow about the level of your Ear. Position your body/feet at a slight diagonal angle, bend at your knees, while you gently lean into the wall. Allow your body to ease into the stretch. Breathe in and out (Inhale/Exhale several times). Your breathing will help further loosen and open up your body. You may consider holding the stretch for 8 – 10 seconds. You may feel the stretch deepen even further as you look up and then turn your head gently diagonally away from the wall. Repeat as desired.
Downward Dog at the Wall
Stand facing a wall with your hands at waist-height. Walk your feet back into a table top position with your feet directly underneath your hips. Lift the sitting bones towards the sky as you press the hands into the wall. Feel as if your heart is melting towards the floor. If you feel a great deal of stretching in the hamstrings, keep the knees slightly bent. Hold for six deep breaths, focusing on opening the chest and lengthening the spine.
“The Clock” (Pec Stretch)
Stand alongside a wall and place your right hand up on the wall to 12 o’clock. Slowly move your hand from 12 to 1, 2 and finally to the position at 3 o’clock. Take your left hand and place it on the right rib cage. Take a deep inhalation and as you exhale, pull the rib cage forward without moving the right arm. You should feel a stretch in front of the right shoulder or down the right arm. Hold for six deep breaths. To intensify the stretch, move closer to the wall. Repeat on the other side. If there is any tingling in the arm, move away from the wall until it resolves or discontinue the exercise.
If after completing stretches and other self-care therapy, you are still experiencing shoulder issues, it may be an indicator that you need something more. You may need to schedule an appointment for therapy. We would be happy to conduct a postural evaluation, range of motion assessment and plan of action for you.
Contact us to schedule your next appointment.
Telephone: (916) 704-7873