How To Fix Shoulder Pain

How To Resolve Rotator Cuff Injuries & Impingement

The traditional way to fix rotator cuff strain, shoulder impingement, or shoulder bursitis is to rehab the rotator cuff muscles. But it rarely seems to work. Why? Because the underlying cause is poor movement of the scapula. (The way the shoulder blade sits and moves on the rib cage). Fortunately, this can be resolved by using two exercises.

If the scapular doesn’t move properly, the space in the shoulder socket joint is reduced. The rotator cuff muscles become overworked. Structures within the shoulder joint end up strained or impinged. These exercises activate and strengthen the Serratus Anterior and Lower Trapezius muscles. These are the most important muscles for good shoulder blade movement. They upwardly rotate the shoulder blade as you lift the arm, creating more room in the shoulder joint.

Exercise 1 teaches you how to use your Lower Trapezius. You need to be aware of how to use your lower traps to do the second exercise. Exercises 2 works the Serratus Anterior more. When you do exercise 2 correctly you are using both of these muscle synergistically.

These exercises can be used to fix the underlying cause of most shoulder injuries. But they can also be used as a preventative routine, especially before overhead sports (like tennis or gym weights) and before throwing sports.

Now if your shoulder problem is more serious you may need to do more. You may need to release your Pec Minor (see exercise 3 of this video), flatten out your thoracic kyphosis (see exercise 2 of this video), or rehab the Teres Minor and Infraspinatus. But these two exercises are the key, so start with them.

They can even reduce tension in the upper traps for people who feel tight at the base of their neck all the time. They are two of my favourite upper body exercises.

 

Stefan Becker

Barcelona Chiropractor