Shoulder Pain – How to Lift your Arm into Elevation with Good Mechanics
Shoulder pain can be a real pain and get in the way of being able to use your arm for day to day life. Often shoulder pain is caused by poor coordination of muscles around the shoulder; sometimes we over use certain muscles and under use muscles and the muscles we overuse get tight and sore. In this video we’re going to show you how to try to change that. Listen in.
So we’ll do two first. Holly will demonstrate what not to do first and then what to do in the second one. So basically what she’s going to do is rest her hand on the wall here. If someone has poor scapula rhythm and you notice is when the go to lift their arm up they’ll tend to hiked their shoulder a little bit as opposed to controlling it. So she’s quite active in this area, so this is the muscle that’s doing the majority of the work and she lowers back down again. What you’re going to try to do for this exercise is elevate the arm while keeping this nice and calm. O.k. that will make the other rotator scapula do a little bit more of the work and it will improve that control.
How would you get people to use their hands to help. What I’ll often do is have people put their hand on their own shoulder so that they can feel when that muscle starts to tighten up and with this one I’ve found that it’s more a coordination issue than usually a strengthening thing so what I’ll try to get people to do is sets of 6 to 8 depending on whether or not they can keep good form throughout. So that’s the most important with this exercise is that you do it properly as opposed to making sure that you do x number of repetitions.