According to American Academy of Orthopedic Surgeons, shoulder pain is one of the most common physical ailments among athletes and active people. This is because our shoulders have the most mobile joint in our body, which is mostly used in doing our day to day activities, like reaching, lifting and even throwing. That is why it is important to keep our shoulders healthy and strong.
Our occupational therapist in Miami wants to help you keep your shoulders healthy. So we have compiled a list of three simple ways to maintain the mobility of your shoulders.
- Don’t put excessive weight on your shoulders
Bench press is one of the exercises that aims to develop your upper body strength, but in most cases the routine is overused because of the weight that can be added to it. Unfortunately, when the upper back is attached to the bench for a long period of time, it restricts the movement of the shoulder blades. With that in mind, it is important to alternate bench pressing with other movements, so the shoulder blades can move freely. Also be mindful of your posture when doing the bench press – it is important to keep the right posture to avoid shoulder injuries.
You can also try doing some landmine presses in kneeling and standing positions once a week.
- Strengthen your shoulder blades
Our occupational therapist said that our shoulder blades are essential to our overall shoulder function. It is the main contributor to our shoulders’ stability and mobility. A well maintained scapular range of motion and strength is the main key to maximize shoulder function and prevent shoulder injury.
The exercises you can do to strengthen your scapular muscles include:
- Pull-ups
- Reverse flyes
- Bent rows
- Crossover symmetry
These exercises can be performed with a band or weights. It is recommended to obtain a program, with people who are in the field of sports or post injury, to help you to properly strengthen your shoulders.
- Do external rotation exercises
Performing some rotator cuff routine exercises is important for maintaining healthy shoulders, preventing injuries and keeping a good structural balance. Training your rotator cuffs will help in preventing shoulder ailments, such as rotator cuff tearing. It is reported that annually almost 2 million Americans visit their doctor due to a rotator cuff condition. If a rotator cuff is torn it will weaken the shoulder, which will result in limited upper body movements.
Starting to train your rotator cuffs is highly encouraged; you can start doing so at least once a week. Some of the rotator exercises you can do are:
- Doorway stretch
- High to low rows
- Side-lying external rotation
Our occupational therapist suggests these three ways to maintain healthy shoulders. Remember that it is important to always keep your shoulders in a good condition to allow yourself to function well in doing your daily activities. In cases where a recurring shoulder injury is present and requires more attention, consult a specialist to receive proper care.
The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.
