The Most Common Types of Shoulder Injury
1. Shoulder Impingement
Arm is being pinched under the AC Joint while raising arm
2. Tendinitis or Tendinosis in Biceps or Rotator cuff
Tendons having accumulated scar tissues and irritated trigger points
3. Rotator Cuff Tear
Rotator cuff consists of 4 muscles stabilizing your shoulder. If these muscles are partially torn, pain increases with limited range of motion
4. AC (Acromioclavicular) Joint pain
Pain can increase at the end range of elevation or while crossing your arm across your chest
5. TOS (Thoracic Outlet Syndrome)
Nerve bundles are compressed under the collarbone (Clavicle) by scalene and pectoralis muscles
6. Post Surgical Rehab (Bankart, Labrum Repair, Rotator Cuff Repair)
After the surgery, rehab program focuses on improving range of motion, strength and function
Why Do I Have Rounded Shoulder and Pain even though I didn’t have injury?
Upper Crossed Syndrome is a natural muscle imbalance pattern of human’s upper body. People tends to develop tightness in their chest muscle (Pectoralis), upper trapezius, levator scapula and weakness in their lower trapezius, serratus anterior muscles. This pattern represents with forward head and rounded shoulder posture.
Thus, we should be careful about our posture and need to do proper matching exercise program with stretching and strengthening those muscle groups.
The Most Important Tips in Shoulder Rehabilitation
Scar Tissues and Trigger points inhibit activation of muscles. Once it is released with appropriate Manual Therapy, your muscles will be activated and coordinated naturally
Therapy: Trigger Point Therapy, Graston Instrument, Vibrocurssor Therapy, Stretching Therapy
Shoulder Girdle sits on rib cages and thoracic spine. If this pillar is slouched forward, it increases stress on shoulder joint while doing arm elevation. It can cause shoulder impingement.
Therapy: Upper/Mid Back Adjustment (Manipulation), Spine mobility & Posture exercise program
With arm elevation, healthy shoulder shows this movement:
- Clavicle and arm turns outward (external rotation)
- Scapula bone maintains vertical position on ribs with upward rotation
- Mid-upper back is slightly bending backward (extension)
- No shoulder shrugging movement
If scapula is tilting forward due to muscle imbalance, the inferior tip of scapula is being lifted from the rib cages (Winging scapula) causing shoulder impingment.
Too Strong or tight chest muscle and weak back muscle breaks the proper agonist-antagonist strength ratio resulting in rounded shoulder posture. Rehab should emphasize on:
Strengthening
- Back muscles (Mid-lower trapezius, Rhomboid)
- Posterior Deltoid
- Serratus Anterior
Stretching
Anterior/Posterior Shoulder Capsules
Petoralis muscle groups
Latissimus Dorsi
Dynamic core exercise with shoulder movement is very effective in the final stage of shoulder rehab. Strong trunk and scapula muscles enable arms to move easily with spending less energy.
Start Your Recovery with Touch of Life Physical Therapy and Acupuncture in Midtown NYC
Request an appointment with Touch of Life Physical Therapy and Acupuncture if you are looking for pain relief and long term recovery. The sooner you begin treatment, the sooner you can return to daily activities with less pain and better mobility.
Your Next Steps:
Request an Appointment
Receive a Custom Treatment Plan
Stay Consistent and Progress in Your Recovery
Recover and Enjoy an Active, Pain Free Life
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