Are you doing your shoulder exercises correctly?

Welcome to our February addition. This month we are focusing on shoulder rehabilitation and strengthening. It is estimated that approximately 23% of the general population suffer from shoulder pain at some stage in their lives. Strengthening has been shown to assist with some of these problems however it is not uncommon to see people doing their shoulder exercises incorrectly. Not only does this mean that the exercises may not necessarily be helping but they can also lead to further problems.

When completing shoulder rehabilitation it is imperative you understand how the shoulder works.

The shoulder is a ball and socket joint that sits on the shoulder girdle which is made up of the scapula bone and collar bone.

The shoulder is a great joint, it allows us to rotate our arm 360 degrees. But for this extra movement comes extra instability. It is not as stable as the hip with its big socket and ball that sits nicely inside. The socket is more shallow and the ball sits on top, like a ball on top of a seals nose.

So the shoulder depends on the musculature system to provide it's stability, particularly the rotator cuff. This is a group of 4 muscles that come from you shoulder blade and attach to the front of the shoulder. They help move the arm but together they also become stabilisers, holding the upper arm bone in its socket. That is why a re- strengthening program of the rotator cuff is so important.

Something that is often missed is the strengthening of the shoulder girdle muscles. They have an important role in putting the shoulder in the right place of the girdle. When not working correctly the shoulder blade can become winged or the shoulder drops forwards. This puts the rotator cuff on a stretch and makes them harder to work.

Also, often with pain or bad movement patterns, bigger, more powerful muscles like the pecs, lats and biceps take over which pulls the shoulder forward and down making it harder again for the rotator cuff muscles to work.

So in light of this, it is imperative you get your shoulder joint sitting right in it's socket before completing your rotator cuff strengthening.

Key points for Rotator Cuff strengthening:

1. Complete shoulder girdle exercises to ensure your shoulder is sitting correctly. Particularly strengthening your lower trapezius and Serratus Anterior muscles.

2. Remember your rotator cuff muscles are stabilisers so they have low power but good endurance. They require slow movements, high reps but low loads.

3. Weight bearing is a great way to strengthen the stabilising function of the entire system.

Also at Auckland Physiotherapy we believe prevention is just as good as cure. Everyone can benefit from shoulder strengthening. If you have started weights or press-ups at the gym and you feel tightness in your neck or shoulders or your shoulders frequently roll forwards, you may also need to look at the position of your shoulder to ensure efficiency and prevent injury.

If you think you may be having issues with your shoulder/s we are offering a free 30-minute posture check for you or a friend until the end of this month.

All you need to do is call and make an appointment, then print off this email and bring it in before the end of the month.

Just a reminder that we now have two pilates classes and one arthritis class every week in our South Auckland clinic.

Pilates classes $20 per class
Tuesday 7am-8am
Wednesday 5:15pm-6:15pm
Arthritis class $10 per class
Tuesday 2pm-3pm

Spaces are filling up quickly and numbers are limited so if you are interested please call 09-3664480 to secure a slot.

Thanks to all of you who have referred your family and friends. Your ongoing support has been much appreciated.

Best wishes, Mark, Katy and the rest of the team at Auckland Physiotherapy

P (09) 3664480
F (09) 2788877
www.aucklandphysiotherapy.co.nz
South Auckland | Papatoetoe Accident and Medical, 28 Hoteo Avenue, Papatoetoe, Auckland 2025
Central Auckland | Club Lifestyle Gym, 53 Lunn Ave, Mt Wellington, Auckland 1072

View this email in your browser