Why 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 and avoid shoulder pain
Here we will increase shoulder girdle strength, stability and control to get rid of and minimize the chances of:
- Rotator cuff impingement
- Shoulder tendinopathy
- Subacromial Bursitis
- Neck pain and Headaches
- And much more
Why is Scapula Stability Important?
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.
Scapula Dyskinesia is a 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
Exercise Regime to Increase Scapula Stability to Reduce Shoulder Pain
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.
Below is your exercise regime to address this yourself at home or the gym.
1. Push-up Plus: Scapula Push Up
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:
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:
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 
blades 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:
– Beating neck pain and headaches
Please share and let me know how you get on.