Our bodies are masters of adaptation. If there is a weakness, or lack of mobility in one area, making it difficult to achieve a task, we will find another route.

 

For some areas of the body, its easier than others. 

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Think back to a time when you slept in an awkward position and woke up barely able to turn your head. You noticed it immediately, because your neck has very few ways to compensate for a loss of movement.

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Your shoulder is different. Because it is inherently the most mobile joint in the human body, your body can find various ways to move your arm to achieve the task at hand. 

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Allowing you to continue using your arm, without realising that your movement has changed. The problem is that these compensations can silently overload other structures, leading to pain and/or injury that develops over time.​​

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 A Common Compensation Pattern

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• This is for those of you with constantly tight upper traps and rhomboids - neck, shoulders & upper back tightness in a "coat hanger" distribution from head to shoulders. 

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​This is often blamed on stress, or posture alone, the missing link is often:

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• Excessive elevation of the shoulder during your daily activities or exercise

 

In order to reach your arm in front of your body, a complex chain of events should occur. 

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When this chain of events breaks down, the body switches it tactic to driving the shoulder/shoulder blade area upwards and forwards, like a "block".

 

• This may also lead to persistent pain, tightness or "knots" around or under the shoulder blade, or armpit, commonly feeling like its "stuck" - thats not you imaging it, your shoulder blade is struggling to glide and rotate!​

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Our Approach to Shoulder Rehab

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Shoulder pain is rarely caused by a single issue. It is often the result of several factors affecting how your shoulder and shoulder blades move and how well they cope with the demands placed upon them.

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Our assessment focuses on understanding how your shoulder complex functions. We look at the movements your shoulder is able to perform, how well it controls those movements, and whether it has the strength and endurance to tolerate your unique daily life.

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You may have already been given a diagnosis, for instance, rotator cuff tendinopathy.  Rarely does this come alongside a detailed explanation of why the problem might have developed in the first place.

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​During your assessment, we won't just diagnose which structure is irritated or injured, we will investigate what has been contributing towards it.​​​​​ This is why your rehabilitation will never just stick to strengthening the rotator cuff. ​​​

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Shoulder Pain Exercises ​​

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This is a drill I use in clinic to help encourage the shoulder blade to glide forwards properly, a movement that can become a silent struggle. Re-establishing this freedom of movement creates expansion between the shoulder blade and spine, an area that often feels tight and restricted for a reason.

 

It is useful for those of us with a tendency to elevate the shoulder, as mentioned above. ​This is safe for most shoulders, but please don't try it if you're in acute pain or suspect injury, you know what to do instead (book button below!)

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