How to keep your shoulders Healthy?
How to keep your shoulders healthy?
Tommy Conway - Head physiotherapist TC Physiotherapy
Over 50 and struggling with shoulder pain? Worried that you might have Frozen shoulder? Struggling to lift a kettle or reach for something in the press?
Today I am going to give you a simple solution to help your shoulders but first I am going to explain why you should do my 2 simple exercises everyday.
As most of us spend time typing on our phones and laptops, our arms are never lifted above head throughout our waking / working day. This results in a lack of over head movement and that's the important part if you spend little time with your arms over head they won't want to move overhead. Your body is very simple the more you do something the better it gets at it and also if you don't use it you lose it.
The lack of movement overhead causes a tightness in the muscles at the back of the shoulder blade called the posterior cuff. This tightness will then lead to weakness in the main muscles of the shoulder, the deltoids. In time a combination of both can cause frozen shoulder, impingement and tendonitis of the shoulder.
So what can we do? We can loosen the posterior cuff and then strengthen the deltoid muscles. Here is the first two shoulder stretches you should do everyday.
1: Door and lat stretch 20 seconds x 5 both sides
2: elephant pose (Pilates) 1 minute x 5
If you are unable to get into either of the above positions without pain then you should see a physiotherapist and get hands on treatment to help rectify the issue. If you have any questions about your shoulder pain don’t be afraid to message us on Instagram @tcphysiotherapy @onepilates or send me a mail firstname.lastname@example.org and I will get back to you.