Thread by @ted_ryce

The most common cause of shoulder pain:

Shoulder impingement.

It accounts for 44% to 65% of all shoulder complaints.

Here are 5 exercises to reduce pain (and increase strength):

Do you have shoulder pain?

The symptoms of shoulder impingement:

•Shoulder stiffness
•Pain in front of your arm
•Pain on the top of your shoulder
•Unable to sleep on your shoulder
•Can’t lift your arm overhead without pain

These exercises will cure your pain:

The single most important way to protect your shoulders:

Mini-band wall walks.

This exercise activates your serratus anterior - a scapular stabilizer muscle.

Mini-band wall walks also work with your external rotators too.

Do 3-5 reps and hold each rep for 5-seconds.

The truth about external rotations:

This exercise works your posterior rotator cuff muscles (infraspinatus and teres minor) better than any other exercise.

Complete all reps on one side before switching to the other side.

Do 2-3 sets of 10-20 reps.

The easiest way to soothe shoulder pain:

c:

The massage will:

• Decrease pain
• Boost strength
• Increase range of motion

Do this for 1-minute on your painful shoulder.

How to ensure decreased shoulder pain:

Thoracic mobilization.

Your upper (thoracic) spine affects your shoulder.

Tightness here will cause problems with your shoulder joint.

Do 3-5 reps on each side and hold each rep for 5-seconds.

This isn’t a stretch.

It’s an exercise:

The cat stretch.

This exercise increases your ability to get your arms overhead pain-free by strengthening your lats.

Do 3-5 reps and hold each rep for 5-seconds.

TLDR:

Mini band wall walk
External rotation
Self-massage pecs + anterior delts
Thoracic mobilization.
Cat stretch

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