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Shoulder pain

Shoulder pain, Spine

Stiff neck – Neck and Shoulder Mobility Exercise

November 7, 2014 • By

neck pain sitting at desk - fix it nowStiff neck? Regular headaches or neck pain? This mobility exercise will help improve this fast.

A stiff neck and tight shoulders are a very real problem for desk workers (plus new mums and others that do a lot of lifting) and people can put up with this for years!

This basically happens because we assume a posture where our backs are rounded out and our shoulder roll forward. This causes the muscles running from the top of your shoulder to your neck to be put under a lot of tension and stress causing then to get knotty, weak and angry from overworking – causing you to feel pain, stiffness and headaches.

See the video for a simple demo if how to loosen up your stiff neck or check out this link for more info.

Try do this mobility exercise daily for two weeks and notice the difference:

 

upper traps, self trigger point knots, tension headaches treatmentYour stiff neck will thank you!

You may also like:

Mobilise your-self!

5 Great exercises for neck pain

All you need to know to get rid of headaches


Health, Shoulder pain, Upper limb

Shoulder dislocations – Don’t brush it off – Prevent Re-injury Now

September 2, 2014 • By

Have you had a shoulder dislocation physioshoulder dislocation playing contact sport? If you are young and want to keep playing sport – you are at massive risk of re-injury.

There is growing evidence that if a young athlete dislocates his shoulder and plays a physically demanding contact sport – They should have surgery. This is because the shoulder becomes unstable following this and the chances of further dislocations are incredibly high.

In a study by Slaa et al, it was found that:

  • Over-all recurrence rate of 24%
  • There is a huge 64% recurrence rate in patients under 20 years of age

Also a literature review found an average recurrence rate of 67%, with much less chance of re-injury if the patient is older than 40 years of age.

The most important findings in these studies are that you have very high chance of sustaining further dislocations if you are an athlete (82% – simonet and Cofield) and/or are a young person.

 

shoulder labral tearA large part of this is because damage has occurred to the labrum – This is the tissue that helps make the shoulder socket larger and suck the ball of the shoulder joint in. If the labrum is torn (which it often is in shoulder dislocation) this causes a break in the negative pressure in the joint – it has lost the suction – meaning it is easier to “pop out” again.

 

Thedislocated shoulder, do you need surgery? shoulder joint has a tiny socket to start with!

Think of shoulder joint like a golf ball sitting on a tee – The ball of the shoulder is much larger than the socket (the tee), so to make the socket larger, the labrum comes off the socket to add more stability.

 

So if you have dislocated your shoulder, are young and/or want to continue playing a contact sport…

  • Go have your shoulder assessed by your Physio
  • Get referred to an orthopedic specialist if they deem it necessary
  • Rehab your shoulder well and get your rotator cuff as strong and stable as you can.

Do it right the first time.

 

Yours in good in health,

Shaun

 


Mobility, neck pain, Shoulder pain

Myofascial Release: Tight neck and shoulder self-treatment!

November 14, 2013 • By

Everyone gets tight neck and shoulders, whether you are an athlete, office worker or new-mum and this easy myofascial release will give you huge relief!

Not only will this exercise ease neck and shoulder tension but also improve shoulder range, ease headaches, make you more upright and just make you feel great!

See the Video demo here or see below for an easy description.

upper traps, self trigger point knots, tension headaches treatmentThe upper trapezius (traps) knot up very regularly and cause you to feel tight, hunched over and can often cause stress and tension headaches. All you need as a firm self-massage/trigger point ball (Lacrosse ball is great if you’re in the USA!) and do the following exercise for a great myofascial release:

 

 

 

 

 

TP UT1Lie on your back with your knees bent up and place the ball under your upper traps as shown.  You will be able to feel the knots and tight muscles through this area (they will feel harder, often tender and like a marble or golf ball).

 

 

 

 

 

Self trigger point of upper traps and stress pointsNext bring your arm up and back towards the ground and then oscillate it up and down (grind it!).

Tip: If you do not feel it much, lift your bottom off the ground and put all your weight through the ball.

This is a fantastic technique and once you have tried you will see what I mean! For the is best results and long-lasting relief, do this every evening or as a break at work.

This myofascial release is great to combine with a couple of other things that will combine to create a long-term fix! It is important to look at the muscles (which we are doing here) AND the joints, so try out this easy spinal self-mobilization or this back stretch your mobility.

Let me know how you get on!

Please share and like and if you want more self-treatment exercises, check out our great Ebook

 


Health, Mobility, Shoulder pain, Upper limb

Shoulder Stretches: Only the Best

October 21, 2013 • By

Shoulder stretching is an essential part of gaining a Pain-free, functional and strong shoulder. Whether you have had shoulder injury in the past, have tight shoulders due to poor work posture or you just want to have full range for an overhead squat – then these shoulder stretches and for you – all of you!

(Skip down the page if you want to get straight to the Shoulder Stretches!)

Following injury: regaining flexibility and range in the joints and soft tissues is an important aspect to the rehab process and if not addressed, you can develop other, secondary injuries such as sub-acromial impingement, postural dysfunction and any number of neck problems.

Poor posture: In today’s world, too many of us have sedentary jobs which require a lot of time sitting at a desk or behind the wheel. This leads tightness in muscles the pull your shoulders forward (namely your Pecs and Upper Traps) and weakness in muscles that hold your shoulder in a good, functional position (lower traps, Serratus ant etc). This is explained well by the Jandas Upper Crossed Syndrome.

Overhead squat and shoulder range: To hold a barbell overhead and squat down  we need great mobility around the shoulder and hip to do this safely. The main muscle that affects this is the Lat (along with your Glutes and Thoracic extension) as the come all the way from your pelvis to your shoulder.

Exercises:

Ideally you should do these everyday – You can water it down and do it less often but you will not get thew best result and it will take longer.

Horizontal abduction stretch for the shoulder. posterior capsule and deltoid stretch

1. Posterior capsule stretch:

Action: Pull your arm across your body.

Hold for 1 Minute.

 

 

Shoulder stretch for the triceps muscle and inferior capsule to decrease shoulder pain

2. Triceps and inferior capsule:

Action: gripping the elbow as shown, pull back and across.

Hold for 1 minute.

Tip: bend upper body away from side being stretched.

 

 

 

sleeper stretch for the shoulder - to stretch the post capsule and rotator cuff

3. Sleeper stretch:

Lye on your shoulder with your arm in front of you and your elbow bent to 90 degrees. using your free arm, grip your wrist and rotate it down towards your feet until you feel a moderate stretch.

Hold for 1 minute

shoulder stretch for the pectorals and thoracic spine. good for swimmers, cyclists etc4. Streamline stretch:

This is a great stretch as it stretches, Pecs , Lats and thoracic spine.

No balls – You do not have to use a Swiss/Physio ball – I use the back of my couch.

Action: when on your knee place both arms on the surface and relax your shoulder and upper back down. you can adjust the force that goes through your shoulders by moving your knees further away or closer.

Hold for 1 minute.

TIP: to get more of a tricep stretch place your hands behind your neck with elbows on the ball/couch!

5: Lat Band Stretch: 

The best way I have found for stretching Lats is using a band (a technique picked up from Crossfit) – now you can use a proper exercise band or a simple belt (yes one of the ones that holds your pants up) at home. Below is a nice simple video on how to do it:

Overhead distraction with Band

Hold for 1 minute.

Tip: you can also do this by holding on to a pole.

streamlined

And THAT my fiends is ten minutes well spent!

For Best results combine the above stretches with a good Shoulder stabilisation regime and you will really reap the rewards.

 

Note if you feel any pain (other than stretching pain) or have range of motion limitations post surgery then consult a trained health professional.

 

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neck pain, Shoulder pain, Upper limb

Scapula stabilising exercises – Beat shoulder pain for good.

August 26, 2013 • By

winging scapula shoulder bladeWhy does your shoulder pain not get better or keep coming back??  Scapula stability and control is often overlooked yet it is absolutely necessary for good shoulder function. Here we will increase shoulder girdle strength, stability and control to get rid of and minimise the chances of:

  • Rotator cuff impingement
  • Shoulder tendinopathy
  • Subacromial Bursitis
  • Neck pain and Headaches
  • And much more

Scapula Dyskinesia is a very very common response to shoulder pain and leads to ongoing, prolonged and frustrating shoulder pain. This is basically abnormal movement of your shoulder-blade. For more detail: Skapula dyskineia

Normal shoulder movement, strength, control and performance is fully dependent on the scapula – and not just movement but it’s stability as well. The scapula is the base that your arm works off and if you don’t have a stable base, you will be much more likely to have shoulder and neck pain – It would be like trying to walk in an earthquake!

Normally when you lift your arm, your shoulder blade rotates upwards as seen in the picture below. If your shoulder-blade doesn’t rotate – your shoulder gets jammed against it, leading to pain and tightness.

So given that Scapula Dyskinesia occurs in 68-100% of shoulder injuries, this is something that needs to be addressed in EVERY PERSON WITH SHOULDER PAIN. So below is your exercise regime to address this yourself at home or the gym.

1. Push-up Plus: skapual, serratus anterior strengthening exercises, physiotherapy, shoulder pain

keeping your body and arms straight, push your shoulders forward(body upwards and then control your shoulders back to the starting position).

Too easy? do a push up and add the press at the top of each push-up (this is the plus!)

2×12 reps (to start with!)and start on your knees if you need to.

 

2. Shoulder external rotation: shoulder ER

Remember to always keep your elbow into your side and at 90degress.

You can also do theses in side lying with a 1-2kg dumbell in your upper hand.

2 x 12reps, increase the stretch to progress.

 

 

3. Chariot Pull: chdariot pull

Keeping your arms straight and shoulder back and down, take your arms back untill they are level with your body.

2 x 12reps, increase the stretch to progress.

 

 

 

 

4. Thoracic Mobility: I have included this as if you have a stiff spine, your shoulder chariot pull, shoulder strengtheningblades are always going to be in a bad position, so it is important to address this so that you don’t get stuck at 95%!

Using either a full or preferably 1.2 foam roller (high density!) lie on it, placed below your shoulder blades as shown, bridge up and extend your arms overhead and then elbows down to your sides.

Tip: Keep your head up and chin tucked in.

spend 1-2minutes working on your spine.

Do these exercises two times daily (Ideally!) for 6 weeks for awesome shoulder stability and a pain-free shoulder.

http://bjsm.bmj.com/content/47/14/877.long

http://www.ncbi.nlm.nih.gov/pubmed/12670140

Also see:

Mobilise yourself

Beating neck pain and headaches

Please share and let me know how you get on.