What Drives Shoulder Pain?
We need to assess and treat the entire body to improve shoulder function. Shoulder pain often stems from dysfunctions around the shoulder. If we address shoulder pain with a narrow focus we will come up short. The shoulder is crucial to function influencing overhead motion, pushing off motions, and much more. Don’t let pain linger as it will likely progress and be more difficult to resolve.
The first step in improving shoulder and overhead function is to determine what is causing the pain or dysfunction. The shoulder is innervated or controlled by the nerves from the neck. Neck issues will influence shoulder strength and mobility. Additionally, the shoulder is connected to the body by the collar bone (clavicle) and the shoulder blade (scapula). The position of these structures as well as the ribs influence the resting posture of the shoulder. If you start in a poor posture you will likely finish in a poor posture. Addressing only the shoulder joint will help control symptoms but not get to the cause.
So how can I tell if I have shoulder issues? Where do I start in improving my shoulder health? What we have provided in this blog is a series of self tests that can be used to see what is your specific issue. Then if you notice you have any limitations or pain come to our free shoulder workshop on November 21st at 10am at Oregon Crossfit in Bend, OR. So lets get started.
SHOULDER ELEVATION - Can you get your arm over your head?
Getting your arm over your head is crucial to your fitness and life. Two primary drivers of the lack of overhead motion are latissimus dorsi (lat) length and thoracic extension (mid back). Here is a quick test to determine if you truly lack overhead mobility
SHOULDER ROTATION - Can you rotate to lock out the joint?
Shoulder rotation (internal/external) is needed for full joint capsular mobility and to lock out or stabilize the joint. Will full rotation you can create optimal stability need to perform push ups and push press motions as well as throwing motions. A common pattern that we lack is the combination of shoulder extension (backwards) and inward rotation.
THORACIC MOBILITY - Can you place your shoulder in the best position to optimize function?
We sit all day either driving our car, watching TV, or doing office work. We are on phones all day. Our spine becomes rigid into a rounded forward position. The spine restriction then places our shoulder into a forward and upward orientation developing shoulder impingement. See the test below of to determine if thoracic mobility is an issue for you
After completing these assessments, you will have an idea of what is driving your shoulder dysfunction. This is the first step. We can not train or rehab something we have not measured. These above tests are globally movement assessments. Use of a skilled provider or trainer will help you pinpoint your exact dysfunctions and get you moving better quicker. Come join us on November 21st at 10am at Oregon Crossfit. Move better, feel better.
RSVP for the event at nickh@capacitypt.com
