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Shoulder info

UPPER BODY REHAB

By | Neck Stabilization Exercises, Shoulder info, Soft Tissue Health Exercises, Thoracic Spine/Upper back | No Comments

Neck pain, shoulder pain, and upper back pain are very common complaints especially if we are sitting for long durations. Like all pain, this is multifactorial. The way our shoulder blade moves is a key factor in this presentation.

The idea with this exercise is to introduce movements that include the scapula (shoulder blade), shoulder, and thoracic spine (upper to mid back). Repetition of correct movement will help increase the control you have with your shoulder blade movement and subsequently reduce stress on the shoulders and neck.

Start slow and with small ranges. Find a position that is comfortable with no pain in your shoulders or neck.

Begin with 2-5 lift offs, holding each for 2-3 seconds. Then progress to 2-5 rotations.

To start:

• Begin lying on your stomach. (NOTE: If you experience neck pain you can place a towel or small pillow under your forehead. If lying on your stomach creates low back pain you can place pillow under your hips/waist – this will help to ensure you are able to keep your core engaged to prevent arching in your low back)

• Once in a comfortable position, place your hands at your side and set your shoulder blades. To do this you want to think of bringing your shoulder blades down toward your pelvis. A tip is try to squeeze your armpits.

• After setting your shoulder blades, lift the arms and hold (as shown in the video) then lower. Before performing the next rep be sure to breath and set your shoulder blades again.

Dynamic Warm-up for your Shoulders

By | Golf Stuff, Shoulder info, Uncategorized | No Comments

The weather is beginning to get warmer, which means guys and gals (ok probably guys more than the ladies) all over will be worried about their ‘beach bodies’ and will want to focus on their upper body resistance training. Before hitting the gym to strengthen and build your upper body muscle mass check out this video blog as Dr. Sly demonstrates how to properly warm-up your shoulders to prevent injury while lifting.

Anyone with a history of previous shoulder injury is highly recommended to seek professional advice before beginning a resistance training program or implementing this warm-up. As always, if you have any questions do not hesitate to contact us at achc.ca or directly at phil@achc.ca.

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