ElevateYou Physical Therapy

5 Physical Therapy Exercises for Shoulders

Physical Therapy Exercises for Shoulders. I don’t know about you all, but when I am doing overhead presses, or even reaching overhead to get my favorite cup out of the cabinet, I sometimes get a pinching sensation in my shoulder. I would have normally thought nothing of it, but, now-a-days, especially since becoming a physical therapist, I think about all the different possibilities that it could be. Maybe a rotator cuff injury or football shoulder injury, and then I start to go into a spiral thinking about all the ways to help injuries and if I should see a shoulder injury rehabilitation doctor like myself, haha. 

All jokes aside, I can now take the time to focus on what it is that is causing that weird pinching sensation into my shoulder, so that it happens much less, if at all. But what causes this shoulder issue? 

Let’s first take a little dive into what the shoulder consists of.

When looking at the shoulder, we also must consider what structures that attach to the shoulder joint, the glenohumeral joint as it is called. *Cue The Skeleton song (the hip bone is connected to the knee bone, etc. song) *. The humerus, the long bone of the upper arm, connects to the scapula (your shoulder blade), which is also connected to the clavicle (your collarbone). Not just that, but we also must consider the thoracic spine (the upper mid back), the ribcage, the this, the that, so on and so forth. I’m not here to bore you with all the different attachments, muscles, tendons, ligaments, nerves, blood supply, and fascial linings that have a play in the GHJ (if you want more information on that, I’m more than happy to send a personal email). Basically, the shoulder joint is one the most complex joints in the human body because of all the different structures that connect to it and plays a role in moving the arm in different directions. I don’t know if I’ve lost you by now but stick with me here to find out more about what it could be. 

Anyway, the pinching in the shoulder could be coming from a lack of mobility in the AC joint (the clavicle connection to the scapula), due to a tipping forward (anterior tipping) of the scapula. This is usually caused by tight pecs and lack of strength of the lower and mid trap muscles. It also could be your rotator cuff muscles just being weakened and constrained and not allowing your shoulder to go through its full range of motion. OR it could be coming from that nasty little schneck that I talked about it in my recent post, which can be accessed through my website here. Anyways, this could lead to increased pain, neurological issues (numbness and tingling), decreased grip strength, and the obvious, being fu**ing annoyed, which may have you thinking about shoulder pain relief. 

To state the obvious, these aren’t the ONLY things that could be causing your shoulder pain, since it is a very complex area of the body with a lot of structures. Which is why you should see a physical therapist to help an injury recovery to discover more about what it could be by seeing me (like that little self-referral? 😉).

5 Physical Therapy Exercises for Shoulders

Ok, so let’s get down to the nitty gritty. Here are 5 exercises to hopefully help that pain and get you lifting those 80 lbs dumbbells overhead, or being able to do your pull-ups, or just hold your child up in the air like they’re a little airplane!

1) Prone Y’s

a. 4 sets of 5 repetitions, 3-4x/week

b. Keeping the upper traps relaxed, bring your arms at about a 45 degrees. Position (the Y of the YMCA position) and lift and squeeze your shoulders down and together. 

c. Don’t be afraid to sing out the YMCA song either, that’s my favorite part, LOL. Cue the music.

2) Banded/Resisted Face Pulls

a. 4 sets of 8 repetitions, 2-3x/week

b. One of my FAVORITE exercises, not only for the shoulder, but to get my upper back look absolutely shredded! Again, try not to utilize those upper traps as we are targeting the mid traps and rhomboids to complete the motion!

c. Pull that resistance band or cable toward your face in a ‘W’ fashion to get those targeted muscles!

3) Serratus Uppercut (with or without band)

a. Perform 4 sets of 8 repetitions 2x/week

b. Wrapping a band around your upper back, and holding on to the ends of the band, keep your elbows bent and push your arms slightly forward in order to push your scapulas forward. Then perform an uppercut like motion with both arms. Not completely in a 90 degree positions, but with your elbows slightly extended and keep your slightly inward so your fists are pushed outward

c. You should feel this in your lat area, but we are targeting the serratus (the boxers muscle) muscles, a core contributor to overhead stability and strength

4) 90/0 and 90/90 (degree) Bent Elbow Farmer Carry Holds

a. 5 sets (each pos.) 10 sec. holds x 5 repetitions each pos. 2-3x/week

b. If you have a kettlebell, awesome, if not, you can use a band or a regular dumbbell. Keep that elbow at 90 degree In front of you, as pictured on the left, and hold for 10 sec. and then switch to the right picture for 10 sec.

5) Hanging Scapular Depression

a. 5 repetitions for 5 sets (to start) 2-3x/week

b. This one may be a little harder to complete but it is a good one if you are able to accomplish the movement. 

c. Go into a “dead hang” position. (pull-up position) and bring your chest towards the ceiling by squeezing your shoulder blades together. Again, targeting the mid back and rhomboids.

d. If you cannot perform a dead hang, you can utilize an assisted pull up machine or utilize bands under your feet, just don’t let it snap into your sensitive region or toward your face, no one likes that feeling, NO ONE.

Ok you beautiful people, Dr. Richi K., Physical Therapist, signing off on this one. I hope these help you! If they don’t, and you need something a little more refined; do not hesitate to email, text, or call me, (you can find my information on my website elevateyoupt.com ). I look forward to hearing from you, connecting with you, talking with you, and most importantly Elevate(ing)You! 

And most importantly, reach out to your loved ones this week and tell them you love them or say something positive to them. We don’t know what anybody is going through, and a simple “I’m here for you” or “ I love you” can go a long way!

Stay safe and blessed!

-Dr. Richi K., Physical Therapist, ElevateYou. Physical Therapy

MEDICAL DISCLAIMER 

All information on this blog is intended for instruction and informational purposes only. The authors  are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this blog.

Serving the surrounding areas for your concierge physical therapy California needs for 

Murrieta Physical Therapy, Menifee Physical Therapy, Temecula Physical Therapy, Physical Therapy Saturday Hours located at any of the following locations TruFitness Gym, CrossFit Inland Valley, and CrossFit Defy!