We have the Solution for Shoulder Pain!

“Think of the scapula as a stable base for your shoulder - if it’s not stable then it will not move freely”

Why is scapular control and stability so important?

Shoulder issues such as impingement, rotator cuff issues or instability often involve improper movement of the scapula. Painful conditions of the shoulder are the third leading musculoskeletal complaint in primary care, with a prevalence as high as 26%. Two thirds of adults will experience shoulder pain at some time in their life. Chronic shoulder pain is a concern as well, because only 50% of patients recover within 6 months. But the good news is that we have a solution! Physiotherapy + exercise!

The job of physiotherapy and exercise is to improve motor control of the scapula and help create a stable base for the shoulder. In many shoulder injuries, scapular stability and control is affected. Think of the scapula as a stable base for your shoulder, if it is not stable then your shoulder will not move freely. If you have any pain or issues with shoulder stability, then give these shoulder exercises a try.

The first exercise for scapular control is kneeling external rotation press. Start by securing a band to a pole, face the pole and kneel on the knee of the same side shoulder you want to do the exercise with. Start with your arm raised to 90 degrees to the side, your elbow bent at 90 degrees, and set the scapulae by bringing it back. Externally rotate the arm and then press up, being sure to keep the scapula set while performing this exercise with control. Do both sides for 3 sets of 5 to 7 reps and remember to take it easy if you note any increasing pain.

The next exercise is SA slides, and like the previous exercise, you want to be sure to keep your scapula retracted during the entire movement. Place your forearms on the wall at shoulder height and shoulder width apart, with a light band around your wrists so that it is trying to pull your hands together. Retract your scapulae and slide your arms up and down the wall while maintaining contact with the wall and keeping your scapulae retracted. Try to perform this exercise 3 times until fatigue, which is when you cannot perform them while keeping your scapula retracted.

The third exercise for scapular control is shoulder press, which is a great exercise to increase mobility and work on controlling your scapulae. Start by holding a dowel at clavicle level with your hands slightly wider than shoulder width, or at a width that is most comfortable for you. Press the bar up and extend the elbows, and when you reach the top you can also poke your head through to achieve greater shoulder extension. Start with a dowel and try 3 sets of 7 reps, and if this becomes too easy you can progress to some weight.

Let us know if you have any questions! Give these exercises a try and don’t forget to reach out to us for any shoulder pain or issues you may be experiencing.

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