Have Shoulder Pain? Do these exercises?
Now, when most people talk about the shoulder, they can talk about it generically and they might talk about the, the trapeze muscle up here or they may even be talking about the actual shoulder itself.
But when we look at the shoulder joint, it's important to understand that when we have shoulder problems, it's more complex than just looking at the actual shoulder itself.
There's all the structures that surround it such as your neck, your chest and of course, in the back and the spine as well, that can also affect your shoulder joint.
Even the clavicle or the collar bone could also affect the shoulder joint as well.
So one of the things that we do when we're assessing the shoulder is we'll look at biomechanically how everything is working together.
So we'll look at your neck, we look at the clavicle, we look at the shoulder itself, but we also look at the spine and the scapula, the scapula in the back of the, of the, of the shoulder.
And we'll look at all the muscles and the nerve supply that's going to that.
So we look at it in three different ways to make sure that it's moving right, to make sure it's in alignment, to make sure that the nerve supply is also working correctly there as well.
What I want to do is I want to talk specifically about the front of the shoulder.
So when we look at the front of the shoulder, we're specifically talking about the chest.
And one of the problems that I commonly see, and you've seen some of my videos probably before about posture is that when we're looking at posture, people tend to round their shoulders and, you know, with the phones and computers and stuff, people are tending to do this.
What I want to do is I want to show you a couple of quick stretches that you can do to help in keeping those shoulders back.
Now, remember if you haven't seen the posture exercise that I, that I've shown you before, make sure you're doing that 12th posture exercise as well.
And of course, always hit the follow button.
So you don't miss out on any more tips and tricks like this.
So let's jump into the shoulder into the chest stretches now. Ok. So let's jump into the first stretch.
So there's only going to be two of these stretches that I'm going to show you today.
so these are gonna be nice and simple and this can become a part of your morning routine, um, your afternoon, your evening and it doesn't matter what you use, you just need some sort of, something solid so it could be a door.
in this case, I'm using this piece of equipment here.
I drive gym in Mars Park as you probably know.
So we have the arm up here like this and we want the elbow in alignment with the shoulder, ok.
So that gets us into the proper position to stretch stretch this first muscle.
And then what you're going to do is you're going to turn your body away and you're just turning away until you feel a nice stretch and you should feel that sort of pool in this region here.
You hold the stretch. I'm not going to do this for today. I'm just demonstrating it.
You would hold the stretch for 60 seconds, then you would repeat it on the other shoulder. Ok.
So that's stretch. Number one, stretch.
Number two is going to be similar, but you're not going to straighten your arm, ok?
And we want it kind of at a 45 degree angle.
So this would be 90 and this would be at zero and we're going to put it right between.
So we're going to put it at 90 and I'm going to have my hand.
You can't see this in the video. So I'll back up a little bit. The hand is, is open.
Ok, I want my hand open.
So then I'm going to get additional benefit from the stretch in my forearm and in my biceps as well, which is another common area with the shoulder.
So we're going to just have the hand open and again, I'm going to turn my body away from this and I'm just stretching like, so holding it for 60 seconds.
Now, what will happen is as you're, as you're doing the stretch, um, after about 15 or 20 seconds, you're going to start to feel that it's going to start to get less attention in the, in the muscle.
So what you can do at that point in time is just continue a little further.
And by the time you get to a minute, you would have probably done it at least three or four times, stretch it a little bit further.
So make sure you hit that follow button for more tips and trips like this. Thank you.
About Dr. Adam Arnold
Dr. Adam Arnold received his chiropractic degree from Cleveland Chiropractic College in Kansas City MO in 1996. Dr. Arnold has been practicing as a chiropractor in Australia from 1997 and prior to setting up Be Amazing Chiropractic he practiced as a chiropractor in Chatswood in Sydney.
Dr. Arnold uses a variety of chiropractic methods to help his Marsden Park patients.
- Manual Chiropractic Adjustments
- Arthrostim Adjustments
- Zone Adjustments
- Quantum Neurology™ (note this is not Medical neurology)