Simple tips to get your shoulder back to normal.
The pinching or aching you feel when you reach overhead is called a shoulder impingement, a symptom for an underlying mechanical issue.
There are many factors that may cause this such as damaged rotator cuff weakness, shoulder capsule tightness or improper shoulder blade movement.
A few simple exercises to get your shoulder moving properly.
Face a wall with the resistance band pulled between your hands while keeping your hand parallel. Position your forearms up against the wall starting with your hands at eye level, slowly walk your hands up the wall with a slight outward rotation at each step, keep moving upward util you can no longer maintain tension on the band then walk your hands downward.
Repeat 10 times per session once or twice a day. This will help strengthen your rotational cuff in overhead positions.
2) Face pulls
Anchor a band at eye level wrapping it around something sturdy e.g., a staircase. Stand facing the anchor point with each end of the band in each hand. Brace your core and keep your elbows high, pull towards your face, repeat movement for 3 sets of 15 at a rhythm of 1 second up 1 second down.
3) Plank plus
Place yourself in a plank position with your arms straight, keep your elbows straight, push your chest upwards through your shoulders and slowly lower yourself down.
For an extra challenge perform shoulder taps whilst holding the plank. Repeat for 3 sets of 15 once daily.
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