#1 Cause of Shoulder Pain

One of the most common complaints I treat in the clinic is shoulder pain. The majority of the time the cause can be linked to one common problem.

One of the most common injuries I see in my practice is shoulder pain. Usually this is what is commonly called "impingement." Impingement occurs when there is a pinching of the muscle as it passes under the bony structures of the shoulder. Typically the pain will be most aggravated by reaching up and/or out, reaching behind their back, and pushing or pulling. Sleeping on the affected side will often cause increased discomfort.

In this article we will discuss secondary shoulder impingement which can be caused by poor scapular positioning or control, weak rotator cuff muscles, decreased thoracic spine mobility, and/or a weak core.

Time for a quick anatomy lesson.

The rotator cuff consists of 4 muscles that surround the shoulder joint; supraspinatus, infraspinatus, Teres minor, and subscapularis. They work to keep the humerus or head of the shoulder in the joint socket. The supraspinatus is the muscle that is most often involved as it passes through the subacromial space.

The shoulder blade or scapula also plays a major role in shoulder motion. The scapula needs to rotate to allow for free motion of the shoulder joint.

With poor posture we often see forward head posture and rounded shoulders which affects the rotation of the scapula and decreases the subacromial space further. Often the thoracic spine or mid- back has decreased mobility which also affects free motion of the shoulder joint.

If you are suffering from lingering shoulder pain I recommend having an evaluation by a physical therapist to identify the contributing factors as well as what muscles are overworked and which are being underutilized. In the meantime, become more aware of your posture- are you rounding your shoulders forward? Try to keep the shoulders pulled back and don't let your chin jut forward. Below are two exercises that can help improve your posture and improve shoulder mechanics.

The above video shows mid rows and shoulder extension. In both exercises use a resistance band anchored to a door or other sturdy object. Focus on squeezing your shoulder blades together. Also notice the cameo appearance by my dog Cooper :)

This exercise is the postural bandaid. Again the focus is on squeezing your shoulder blades together.

These exercises are a good place to start for improving your posture and resolving your shoulder pain. For a more detailed and personalized plan contact your local physical therapist. If you are in my area visit the Book Online tab to schedule a free consultation