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Shoulder pain is a common and unwelcome issue as it often has a severe and long-lasting impact on our range of motion. The pain is usually caused by a lack of motor coordination in the shoulder girdle. If your shoulder joint starts to feel painful, it needs to recover and requires well-coordinated movement.

The reasons for shoulder pain are manifold, however potential causes might be:

• lack of space between the head of the humerus and outer end of the shoulder blade
• an unstable shoulder joint
• insufficient muscular guidance

Other factors include a poor posture in the upper body and/or shoulder as well as lack of mobility in the shoulder blade.

What causes shoulder pain?

The entire shoulder girdle should move as one unit to avoid placing too much strain on the shoulder joint.  Excessive movement in the shoulder joint – without the shoulder blade and upper body moving with it – can place stress on the fibres in and around the shoulder. Well-coordinated movement of the shoulder girdle is essential here.

Otherwise, the outer shoulder blade becomes pinched due to a lack of mobility. However, the shoulder blade also requires the upper body to move in a certain way. The shoulder blade often sits too far forward due to tension in the neck muscles. This position, accompanied by a lack of mobility in the shoulder blade, leads to increased movement in the shoulder joint. The upper body is often also inflexible and stiff. Unfortunately, this is due to sitting down for long periods of time while working. The following three exercises can help to mobilise the entire shoulder girdle.

Pulling

Here’s how:

• hold a resistance band in place, stepping forward in the same direction. Stand so that your leg is facing forward together with your active arm
• position your pelvis and feet diagonally, head looking forward and place the other hand on your chest for support if needed
• begin the pulling movement by rotating your upper body backwards
• your shoulder blade should follow this movement as your arm bends and pulls behind you
• return to the starting position until only a little resistance can be felt on the rubber band, then repeat this movement

Take note: the upper body, shoulder blade and arm should all move in unison. Keep your pelvis diagonal to your upper body and do not allow it to rotate. This exercise increases mobility in the upper body and the shoulder movement is integrated into the movement of the upper body and shoulder blade. Keep your elbows slightly bent, including in the starting position.

Repetitions: 2 sets of 20 repetitions per side.

Pushing

Here’s how:

• attach the elastic band to a wall and stand with your back against it
• stand so that your active hand and foot on the same side are behind you
• keep your pelvis and feet diagonal to your upper body, head looking forward, elbows bent
• begin the pushing movement by rotating your upper body forwards. The shoulder blade should follow and finish with your arm outstretched in front of you
• return to the starting position and repeat

Take note: keep the pelvis still - the movement should come from the upper body, shoulder blade and arm. Do not fully extend your elbow in the final position.

Repetitions: 2 sets of 20 repetitions per side.

Lifting

Here’s how:

• place the resistance band under your feet and cross it in your hands to place a little tension on the band
• stand with legs hip-width apart, upper body bent forwards slightly, looking forwards and downwards, neck elongated
• lift both arms at the same time, as high as they will go
• you should feel a stretch in your back as your shoulder blades and upper body drop down behind you
• Important: move your arms, shoulder blades and upper body in unison
• slowly return to the starting position and repeat the exercise

Take note: keep your head still while performing this exercise. Lift your arms above your head and always keep your elbows slightly bent.

Repetitions: 2 sets of 20 repetitions.