Don't let it cramp your style! Stretches and exercises for shoulder mobility and strength.

Don't let it cramp your style! Stretches and exercises for shoulder mobility and strength.

Ah, the shoulders. They allow us to reach, throw, hug, and paint our masterpieces. But when shoulder pain strikes, even simple tasks can feel like scaling Mount Everest. With a little understanding and some dedicated effort, you can reclaim your shoulder mojo and keep doing what you love.

The Unsung Hero: Your Rotator Cuff

At the heart of shoulder movement lies a group of four muscles called the rotator cuff. These unsung heroes work tirelessly to stabilise the shoulder joint and enable a wide range of motions. However, due to their repetitive use and delicate nature, they are susceptible to injury and tightness.

Think of the rotator cuff like the scaffolding of your house. If it weakens or becomes damaged, the stability of the entire structure is compromised, leading to potential pain and dysfunction.

Gentle Stretches for Relieving Tightness

1. Pendulum Swing: Stand with your feet shoulder-width apart. Lean forward, placing one hand on a table for support. Let your other arm hang relaxed. Gently swing your arm in small circles, forward and backward, and side to side. Repeat 10-15 times on each side.
2. Arm Across Chest Stretch: Stand tall with your arms relaxed at your sides. Reach your right arm straight across your body. With your left hand, gently pull your right arm closer to your chest until you feel a stretch in your right shoulder. Hold for 30 seconds, then repeat on the other side.
3. Neck Release: Sit or stand tall and slowly tilt your chin towards your chest until you feel a stretch in the back of your neck. Then, gently lean your head towards one shoulder, feeling the stretch on the opposite side. Hold for 15-30 seconds on each side.

Building Strength for Stability

1. External Rotations: Holding onto band, Keep your palms facing each other (as if holding icecreams). Keep elbow close to side (as if you have $100 note under each arm). Then rotate arms/hands out to activate the shoulder muscles
2. Internal Rotations: Stand tall, holding onto a band / tubing with the other end attached to a door or table leg. Tuck a folded towel between your body and your elbow. With you elbow bent, hand facing inward (away from the band attachment). Gently pull shoulder blades together. Keeping elbow close to body, rotate hand inward then return to start position, 'fighting' the resistance.
3. Row: Use resistance bands or light dumbbells to perform seated rows, focusing on pulling your shoulder blades back and squeezing your upper back muscles. Do 10-15 repetitions.

Beyond the Basics: When to Seek Professional Help

• You experience sharp pain, swelling, or weakness in your shoulder.
• The pain persists even after trying home remedies.
• You have a history of shoulder injuries or surgeries.
• You're unsure about proper form or exercise selection.

REPS Movement: Your Partner in Shoulder Health

What we offer:

• Personalised Assessments: We'll perform a thorough assessment to identify the cause of your shoulder pain and develop a customised plan to address it.
• Expert Guidance: Our physiologists will guide you through safe and effective stretches and exercises tailored to your specific needs and goals.
• Education and Support: We'll educate you on how to manage your pain and prevent future issues, empowering you to take control of your health.
• A Safe and Encouraging Environment: We provide a supportive and welcoming environment where you can feel comfortable and confident on your path to recovery.

Ready to take back control of your shoulders?