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How to Fix Pinchy Shoulders for Good
15 July 2024
How to Fix Your Pinchy Shoulders: Tips and Exercises
Do you suffer from pinchy, painful shoulders? You’re not alone. Shoulder discomfort can affect anyone, from athletes to desk workers, and it can significantly impact your quality of life. In this article, we’ll explain what the shoulder joint is, why it can become pinchy and painful, and how to fix pinchy shoulders for good using a three-step approach. Let’s dive in!
If you prefer videos, watch the video version below!
Understanding the Shoulder Joint
The shoulder joint, also known as the glenohumeral joint, is a ball-and-socket joint that connects the upper arm bone (humerus) to the shoulder blade (scapula). This joint allows for a wide range of motion, making it incredibly versatile but also susceptible to instability and injury. The shoulder joint relies on the surrounding muscles, tendons, and ligaments to maintain stability and function.
Why Shoulders Become Pinchy and Painful
Shoulders can become pinchy and painful for several reasons, including:
- Impingement: When the tendons of the rotator cuff muscles get pinched between the bones of the shoulder, it can cause pain and inflammation.
- Poor Posture: Slouching or rounded shoulders can lead to muscle imbalances and increase the likelihood of shoulder impingement.
- Overuse: Repetitive movements, especially overhead activities, can strain the shoulder muscles and tendons.
- Weakness: Weak shoulder stabilizing muscles can contribute to instability and discomfort.
- Injury: Trauma or sudden movements can cause shoulder pain and dysfunction.
A Three-Step Approach to Fix Pinchy Shoulders
To fix pinchy shoulders for good, it’s essential to follow a comprehensive approach that addresses muscle tension, restores motion, and reinforces strength and stability. Here’s a detailed plan:
1. Reduce Tension with a Shoulder Extension Stretch Using a Stick
Reducing muscle tension is the first step to alleviating pain and preparing the shoulder for further exercises.
- Shoulder Extension Stretch Using a Stick:
- Stand with your feet shoulder-width apart and hold a stick (like a broomstick or dowel) behind your back with both hands.
- Slowly lift the stick away from your back, extending your shoulders without arching your lower back.
- Hold the stretch for 20-30 seconds, feeling a gentle stretch in the front of your shoulders.
- Repeat 2-3 times.
This stretch helps to release tight muscles in the front of the shoulders, reducing tension and discomfort.
2. Restore Motion with Shoulder CARs
Once tension is reduced, the next step is to restore proper motion in the shoulder joint using Controlled Articular Rotations (CARs).
- Shoulder CARs:
- Stand with your feet hip-width apart and your arms at your sides.
- Slowly lift one arm in front of you, then move it overhead and rotate it behind you in a circular motion.
- Make the largest circle possible without causing pain, focusing on moving through the entire range of motion.
- Perform 2-3 sets of 5-8 repetitions on each side.
Shoulder CARs help to improve joint mobility and ensure that the shoulder moves smoothly through its full range of motion.
3. Reinforce with Strength and Stability Using Side Plank Exercise
Building strength and stability in the shoulder muscles is crucial for preventing future pinchy shoulders and maintaining proper function.
- Side Plank Exercise:
- Start in a side plank position with your elbow directly under your shoulder and your body in a straight line.
- Focus on keeping your shoulder blade stable and engaged, preventing it from collapsing.
- Hold this position for 20-30 seconds, gradually increasing the time as you get stronger.
- Repeat 2-3 sets on each side.
The side plank exercise strengthens the shoulder stabilizers and improves overall shoulder stability, helping to fix pinchy shoulders for good.
Conclusion
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Tags :
flexibility,mobility training,shoulder,stretching