Reducing Shoulder Injury Potential
Don't let shoulder pain ruin your day...or month.. or year...
If you have experienced shoulder discomfort or pain in the past, chances are you had to alter your lifestyle to accommodate this dysfunction. Not to mention the inability to get a good nights sleep due to the pain it can bring on when sleeping on the painful side at night.
I have treated many shoulder injuries over the years and highly recommend doing what you can to reduce the likelihood of this very debilitating injury from occurring in the first place.
The following corrective exercise program may help. For best results please perform all exercises in the same sequence provided.
Reducing Shoulder Injury Potential Protocol
Corrective Exercise Program for Reduced Shoulder Injury Potential (Videos Below)
Step One: Foam Rolling
Step 1: Inhibitory techniques (self-myofascial release) should be used to decrease tension and effects of latent trigger points of the overactive muscles surrounding the shoulder complex.
Video: Foam Rolling Exercises.
Step Two: Static Stretches
Step 2: Static stretching should be performed for a minimum of 30 seconds on identified overactive muscles to help facilitate optimal joint ROM and muscle extensibility.
Video: Static Stretches.
Step 3: Isolated strengthening exercises should be used to facilitate the underactive muscles of the scapulae. Auditory and tactile feedback while performing these exercises can also help develop neuromuscular activation with proper kinetic chain positioning and control.
Video: Activation Exercises.
Step Four: Integrate
Step 4: Integrate. Lastly, exercises are progressed by incorporating activities that integrate the entire kinetic chain (multijoint, compound movements). During these exercises maintain scapular retraction, depression, and posterior tilting while limiting winging by keeping the scapula on the costal surface (i.e. shoulders back and down).
Video: Integration Exercises.
Although this program was designed to reduce shoulder injury potential it is important to note I cannot guarantee a shoulder injury will never occur by following this protocol. Also, should any of the exercises above cause pain please discontinue the one(s) that do and contact me. It may be a technique flaw we could easily correct or modify or it may be something requiring a visit to your doctor. The old saying, "No pain, no gain" does not apply here.
I hope you have found this newsletter helpful and informative. If there are any other health, fitness, and performance related topics you would like to see me address please let me know!!
As always, please do not hesitate to call, text, or email me if you feel I may be of any assistance!!! Trav
(315)717-5712 (Call or Text Me)