MRIs can be very good at detecting certain “problems” in and around the spine. MRI demonstrated high sensitivity for spinal soft tissue injuries. However, MRI showed a definite trend to overestimate interspinous ligament, intervertebral disc, and paraspinal muscle injuries .
Don’t get too wrapped up in googling the vocab words above. Here’s part of the problem with the above information. If the doctor is trying to appease the patient by ordering the MRI or the patient has demanded one, they will find something.
Whether that something is the actual problem is another discussion completely.
These ideas work best for chronic shoulder pain. If you recently hurt your shoulder, I would not start messing with these strategies unless you have been evaluated and they are indicated for your rehab.
All of the strategies will have multiple videos to help guide you through the process. These are strategies I have used with both clients and patients to not just manage but ultimately resolve their shoulder pain.
I am going to go over each in more detail, but the 5 strategies are:
Thoracic mobility - if the t-spine lacks mobility the shoulder and neck try to compensate.
Assisted range of motion (ROM) - if your ROM is limited, use something to help assess and improve your ability to move the shoulder and arm.
Supine exercises - this position helps utilize improved thoracic mobility, supports the body and makes controlling shoulder movements easier.
Rows - rows are shoulder-friendly and most people do not do enough of them - especially those who have shoulder pain.
Isometrics - learning how you can engage the muscles around the shoulder is key to managing pain. These are way harder than they look.
Low back tightness is common. Feeling some tightness in the low back is not uncommon. The reasons why the back can be tight are numerous. Most do not even involve the low back itself.
Other problems in the body (weakness, tightness and poor mechanics when moving) tend to manifest as low back pain. Sneaky sneaky.
Because of this, stretching the low back directly is often not the solution.
Decreased shoulder range of motion.
Decreased neck range of motion.
Numbness and/or tingling in the arm or hand.
Any of these issues can have an origin within your thoracic spine. In case you are not familiar, the thoracic spine is that fancy piece of real estate between the neck and the low back.
Let’s keep the holiday train rolling along. In Part 1, we discussed just getting moving more using dynamic warm-ups.
In Part 2, we are going to look at a bunch of different stretches that you can utilize to avoid ending up a complete ball of stress and knots come January.
Rows, pulldowns, pull-ups, and other movements that initiate movement through the scapula should make up a good amount of your upper body exercises in your program.
Rows and other horizontal pulling movements should outnumber both pressing movements and vertical pulling movements.