Exercises and Stretches to Ease Shoulder Pain and Rotator Cuff Issues

I receive many phone calls from people experiencing shoulder pain who tell me it’s their rotator cuff acting up. But is the rotator cuff really the cause of their shoulder pain?

The rotator cuff usually gets most of the blame when it comes to shoulder pain, but is it really the cause of your shoulder discomfort? The rotator cuff could be getting damaged secondary to the real problem. The real problem could be your misaligned back. Let me explain…

A lot of people have rounded shoulders which can be contributed to tight pectoralis muscles as well as a weak mid back. This pulls the scapulas way off to the side when they should be close to the spine. This causes the scapulas to move too early when you raise your arm to the side and your rotator cuff does not like it. So now that we know the problem, what’s the solution?

Chiropractic care has been proven to help with some shoulder pain and I could work on your rotator cuff every time you come in which will certainly offer some relief.  You could also look up shoulder exercises on the internet and try to do internal and external rotation exercises to help and it could cause more injury to your shoulder.

My recommendations:

Come in to see me to adjust the mid back as well as access the problem of your shoulder to see exactly what you need. I will also probably recommend the following stretches and exercises.

Stretches

  1. Stretch pectoralis muscle in all three directions. Hold the stretch for 20-30 seconds.

Exercises

  1. Rows in all three plains. Shoulders down and back, elbows next to side. Squeeze scapulas together like crushing a ball between shoulder blades. 2 sets of 12
  2. Serratus anterior-  punch at corner of ceiling with thumb up. 2 sets of 12

These stretches and exercises should not cause shoulder discomfort if they do stop and ask for help at your next appointment. Check out the video below for demonstrations of the stretches and exercises.