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Shoulder pain is one of the most common complaints among individuals. Those who find themselves sitting for long periods of time or being an athlete competing in an overhead sport, regularly experience shoulder pain.
Did you know sitting for prolonged periods of time can cause shoulder pain? This is because of the poor posture that may develop over time. Rounded elevated shoulders with a forward head can be described as upper crossed syndrome. The poor upper posture causes the back muscles of the shoulders and neck to become extremely weakened and stretched. In contrast, the muscles of your chest become tight and shortened. To correct upper crossed syndrome, stretching shortened muscles and strengthening lengthened muscles will create better posture. A way to stretch the chest muscles of your chest is with a doorway pec. stretch.
Shoulder impingement syndrome is commonly seen in those who repetitively lift overhead, such as during work or sport. The repetitive overhead motion can cause microtrauma of the rotator cuff tendons due to being compressed or rubbed against the outer portion of your shoulder, the acromion process. The microtrauma of the tendons results in inflammation and pain. Signs include mild pain deep within the shoulder, pain when bringing arms overhead, and tenderness. Strengthening of the rotator cuff and scapular stabilizers, as well as stretching, is a part of treatment.
Here are several steps along with some pictures to help to start performing a doorway pec stretch.
Find a doorway that is not too wide, one that will allow you to place your elbows on each side of the frame. Then place one foot in front of the other in a step position.
2. Lean into the doorway until you feel a stretch on both sides of your chest. This is your pec. minor and major stretching.
If you do not have a doorway narrow enough to do this stretch, you can do one side at a time.
If you are suffering from shoulder pain and interested in learning more exercises and stretches to alleviate pain, please reach out to Movement Physiotherapy.
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