The shoulder pain fix: Part 1
Are your shoulders tight? Does it hurt to reach high into the cupboard? Do you find that you have to use a stool so you don’t have to reach as high? Do you find yourself stretching all the time but still feel tight or not achieving any lasting results? Do you find yourself constantly rubbing the side of your neck or getting someone to dig at the knot between your shoulder blades?
More than likely it’s not just a tightness issue. It’s a mobility, stability AND motor control problem. Tightness is just a symptom of something else that isn’t working properly. If you want to address the root cause of the problem, you must address all three components of mobility, stability and motor control. It’s a multi factorial problem, not just one muscle that’s tight that needs to be stretched. In this series, I will be discussing the most common causes of shoulder pain, the associated dysfunctions and the five steps I take to restore normal shoulder function and eliminate pain.
With the demands of modern society wreaking havoc on our posture and creating postural dysfunctions, certain muscles take over and activate when they’re not supposed to and get tight while also causing weakness in the muscles they’re compensating for.
Does this look familiar? This woman is looking down at her cell phone while waiting for a bus.
Generally, I use a five step process to get the shoulders functioning normal again. 1. Postural Awareness 2. Inhibition 3. Lengthening 4. Activation 5. Integration
Stay tuned to this series where you can learn how I integrate this five step process. You’ll learn the vital tools necessary to begin identifying and addressing your own postural dysfunction, how to restore mobility and eliminate your pain.
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Paul Croutworst, NASM-CPT, PTA, CES