Matthew Anderson, Physica Physiotherapy, 07/01/2017
Shoulder pain can restrict a lot of exercises from overhead movements to supporting a barbell across the shoulders.
Shoulder pain can be complex with many potential causes including joint instability, cartilage irritation, muscle injuries or muscle imbalances. Restrictions of the scapular and thoracic spine or referral from the neck may also play a role.
There are a few simple things you can do to try and prevent shoulder issues.
Ensure you warm up the shoulder before exercising. A simple exercise to get your rotator cuff muscles warmed up is to use a light power band/theraband (located at the gym reception) and perform an inwards and outwards rotation of the shoulder by pulling against the band and keeping the elbow still. Changing the height of your elbow will allow you to warm up in the position you will be placing your shoulder.
Mobility of the shoulder requires flexibility from multiple areas including your pectoral muscles, trapezius muscles and the latissimus dorsi. There are plenty of stretch variations out there for these areas so you can always ask a health professional or the gym instructors to help you out.
Thoracic spine and scapular mobility allow the shoulder joint to move appropriately so don’t forget to work on these areas. Stretches such as a pilates Child Pose or Book Opening can provide a great stretch for these areas.
If you do experience on-going shoulder pain it is best to visit your physiotherapist who will be able to explore other potential causes and ensure any of the above suggestions are appropriate.
If you feel like shoulder pain or any other injuries are preventing you from working out, you can contact
Matthew Anderson at Physica Physiotherapy and receive 10% off consultations as part of your Training Day membership. Call Physica on 9017 5223.