Unlocking the Secrets to Alleviating Shoulder Pain and Building Stronger Shoulders

Are you one of the many individuals plagued by shoulder pain and discomfort? If so, you're not alone. Shoulder pain can be a persistent and frustrating issue, but understanding the underlying causes and knowing the right exercises can make a world of difference. In this blog post, we'll explore the top three exercises to alleviate shoulder pain and reveal the secrets to building stronger, pain-free shoulders.

Understanding the Shoulder Complex

Before diving into the exercises, it's essential to grasp the complexity of the shoulder. Your shoulder is a remarkable joint made up of small tendons, muscles, fascia, and bones. Several key areas play a vital role in shoulder function:

1. Shoulder Joint

2. Scapula (Shoulder Blade)

3. Latisimuss Dorsi

4. Trapezius Muscles

5. Rotator Cuff Muscles

6. Biceps/Triceps

The shoulder joint is a highly mobile ball-and-socket joint, similar to the hip joint, and it serves numerous functions, including extension, flexion, abduction, adduction, internal and external rotation.

The Shoulder-Scapula Relationship

One of the secrets to understanding and alleviating shoulder pain lies in the relationship between the shoulder joint and the scapula (shoulder blade). The scapula has many muscle attachments and must glide along the ribcage for proper shoulder movement. If it becomes "stuck" or fails to glide correctly, it can result in shoulder pain.

When this happens, the surrounding muscles must work harder to compensate, leading to muscle tightness and weakness. The shoulder blade's movement becomes impaired, and pain becomes a constant companion. The shoulder blade typically follows the arm and shoulder joint's movement, engaging only when the arm or shoulder joint moves beyond approximately 15 degrees.

Addressing Shoulder Stiffness

So, what can you do to relieve shoulder stiffness and pain? Here are some approaches:

1. Massage, Stretching, and Self-Massage: Using a massage ball can be an effective way to release tension and improve scapula movement. Regular massages and stretching can help keep your shoulders mobile.

2. Top 3 Stretches: Consider incorporating these stretches into your routine:

   • Last Tri Stretch: Targeting the triceps, this stretch can help alleviate shoulder discomfort.

   • Chest Stretch: Stretching the chest muscles can improve shoulder mobility.

   • Side Lying Rotation: This exercise can enhance your shoulder's range of motion.

   • Breath Work: Proper breathing techniques can aid in relaxation and pain relief.

Strengthening Your Shoulders

For long-term relief and shoulder strength, these top three exercises can be highly effective:

1. OH Wall Extensions: This exercise helps improve your shoulder joint's flexibility and mobility.

2. Scapula Push-Ups: Strengthening the scapular muscles can alleviate pain and improve scapula movement.

3. Y Lifts/Active Hang: These exercises focus on the upper back and shoulders, enhancing strength and mobility.

Consider the Whole Body

Remember that the body is interconnected. Shoulder issues might be related to problems elsewhere, such as core stability, pelvic stability/mobility, or ankle mobility. Addressing these areas comprehensively is vital for long-term shoulder health.

In conclusion, shoulder pain can be a challenging problem to overcome, but with the right knowledge and exercises, you can work towards pain-free, strong shoulders. By understanding the complexities of the shoulder and taking a holistic approach to shoulder health, you can unlock the secrets to alleviating pain and building a robust shoulder complex. Start your journey towards healthier shoulders today!

If you found this information helpful and want more insights, don't forget to follow us on our social media platforms and visit our website for additional informative content. Your path to stronger, pain-free shoulders begins now!

What to expect at Move Method as a client?

Weather we have been in a gym or not it’s always daunting going into a new training space as we all have no idea what to expect.

 Move Method is not like a normal Gym. We are an exclusive PT Studio. We are all about our community and we deliver a top service to ensure every member has their needs met. We pride ourselves on this and ensure the services provided are bespoke to every individual.

 Our clients are the most important part of the Move Method business. The business would not be what it is today if we didn’t have the community we have.

 First step for new clients coming into the studio is an onboarding consultation, here we ask valuable questions about goals, lifestyle and exercise history, nutrition, injuries (if any) and work life balance.

We then provide a movement screen, here we get an understanding of how well the body moves and what direction is needed to deliver the intended goals.

 On arrival of first Personal Coaching session or class, intention is to get warmed up and our coaches will guide you in mobilising, increasing blood flow and focusing on any problems needing to be addressed.

 In a class setting the community culture comes out, fun and laughter ensues, community conversations begin to flow.

 This is what the coaches love to see, this is what builds our community vibe in a safe and open environment.

 As movement is our key goal in every session/ class, guidance of technique and capabilities is of upmost importance. Every movement pattern has a regression and progression so therefore it can be tailored to each individual’s needs.

 Whether a seasoned pro or an absolute newbie to training in general, there is always an element of the unknown. We are never going to be perfect at every movement but that doesn’t mean we can’t be vulnerable and open to embracing the inevitable “suck” of not being able to move and perform a movement correctly.

What Move Method’s coaches ask is to eventually overcome the “suck” by-

 1.     Embracing the challenge

2.     Forgetting what you may know; and

3.     Trusting the process

 These 3 elements are what allows the body over time to build awareness, capabilities, vocabulary and eventually strength to move, perform and be what it is every individual wants to be.

 Move Method is not a training space with ego, we are humble, we are respectful, and we are here to share in every element we can.

 If this sounds like somewhere you would like to move and be part of an ever-growing community, reach out to us via email (below) Instagram @movemethod_ or through our website www.movemethod.com.au