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.
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.
Stand in front of a bar (or another surface that is stable and will not move - kitchen counters also work great for this).
Walk the feet back, perform a hip hinge and pivot forward until you feel so resistance to the movement in the thoracic spine. Hold this position for 5-6 seconds. Repeat as needed.
NOTE: this may cause the back to crack. Not getting a crack in the back does not mean the movement was ineffective.
Mobilizing the first rib is not something many people know about which is unfortunate. The first rib is right under your collarbone and can be elevated which causes all sorts of issues for the neck and shoulder(s). Check out the video to see how to mobilize the fist rib.