Fix your sitting Posture: Changing how sit can actually help with shoulder pain. People who sit with poor posture which would include rounded shoulders and a forward head have an increased risk for developing shoulder pain. This is due to how poor posture affects the shoulder joint. With this posture your humerus sits too far forward within the joint putting you at increased risk for shoulder impingement syndrome. This means you will be compressing your rotator cuff tendons/bursa, which is called sub-acromial impingement syndrome. The good news is this can be fixed!
Exercises to Perform to decrease shoulder pain
- Sitting in an upright posture (pretend someone is pulling a string at the top of your head) you are going to bend your elbows to 90 degrees with with palms facing up. Next, you will move your hands apart while keeping your elbows by your side, finally you will try to pinch your shoulder blades together. Hold each rep for 5 seconds and repeat 20 times. Do this exercise 2-3 times per day for best results.
- For this next exercise you are going to perform sliding your hand up a wall(also can do this in the shower to decrease friction). Stand with your shoulders parallel to the wall, bend your elbow and place your hand (the side of your hand closest to your pinky finger) against the wall. Slide your arm up the wall within a pain free or pain tolerable range of motion. As slide your arm up, your elbow should be straightening. Hold for 5 seconds at the top of the stretch and repeat 15 times. Do this exercise 2-3 times per day as well
- If the first two exercises are too painful I recommend starting with a shoulder pulley which can be found here. I recommend sitting in a chair while the pulley is hooked to the top of a door and performing shoulder flexion active assisted range of motion for 5 minutes. Perform the pulley exercise two times per day. If these exercises are increasing your pain I recommend seeing a licensed physical therapist.
Dr. Lance Berry DPT