Shoulder Stretches

Many people are required to sit at a desk and look at a computer all day long for their job. This leaves them feeling sore, stiff, and achy all over and oftentimes, suffering from back and neck pain.  Below are some exercises which help to relax those tight muscles, prevent repetitive strain injuries, improve circulation and relieve tension. By regularly performing these exercises, you should feel less tension, stiffness and other back pain symptoms, allowing you to be more productive all day long.

SHOULDER STRETCH

1)     While sitting in your office chair, look straight ahead and glide your chin backwards so that you make a double chin.

2)     Place your right palm on the left side of the head and gently push your right ear toward your right shoulder. Make sure you don’t elevate your left shoulder. You should feel a stretch on the left side of your neck and in your left shoulder.

3)     Hold this position for 20 seconds. Return to neutral position. Repeat on the other side.

SIDE NECK STRETCH

1)     While sitting in your office chair, turn your head and look down into your right armpit.

2)     Place your right hand behind your head and gently pull your head towards your right armpit. Do not let your left shoulder rise. You should feel a stretch on the left side of the neck.

3)     Hold this position for 20 seconds. Return to neutral position. Repeat on the other side.

UPPER NECK STRETCH

1)     While sitting in your office chair, keep your back straight and lower your chin down towards your chest.

2)     Place your hands on top of your head and gently push your head down until you feel a stretch along the upper part of the neck.

3)     Hold this position for 20 seconds. Return to neutral. Repeat this exercise two more times.

NECK ROTATORS STRETCH

1)     While sitting in your office chair, slowly turn your head and look to the right until your chin is parallel with your right shoulder.

2)     Do not rotate your shoulders. You should feel a stretch along the left side of your neck.

3)     Hold this position for 20 seconds. Return to neutral. Repeat on the other side. Do a total of three sets on each side.

 

Shoulder Injury Treatment in Chicago

Shoulder injuries come in a variety of forms which range from mild to very severe in nature. In order to properly diagnose a shoulder injury, a detailed history, physical examination, and possible imaging is necessary. Chiropractors can conservatively treat many shoulder injuries and prevent the necessity for more invasive treatments. 

A majority of shoulder injuries involve the rotator cuff which is a group of muscles which act to both stabilize and move the shoulder. 

The four muscles of the rotator cuff are: 

• the supraspinatus, 
• infraspinatus, 
• teres minor, and 
• subscapularis.

The shoulder is composed of several joints that must operate properly in order to allow for full range of motion. The upper thoracic spine also plays a major role in shoulder motion.  

There are many possible mechanisms of shoulder injury which include: a hit to the front of the shoulder, falling on an outstretched arm, sudden traction of the arm, a fall onto the top of the shoulder, etc.

The treatment of shoulder injuries varies greatly depending on the type and extent of injury. It is imperative that following initial shoulder injury passive treatment, a proper and progressive rehabilitation program is performed to prevent joint instability and chronic dislocations. Posture also has a major effect on proper shoulder girdle function. Abnormal posture such as anterior shoulder or anterior head carriage puts excessive stress on the shoulder musculature which leads to susceptibility to shoulder injuries.

The Journal of Chiropractic Medicine researched cases where patients had acute shoulder pain, reduced range of motion, positive shoulder orthopedic tests, palpable tenderness, muscle spasm, and muscle weakness. They found that “There is the need for a non-surgical, conservative approach to treatment of shoulder problems before considering the more aggressive treatment approaches that carry greater iatrogenic risks. The patients’ signs and symptoms responded to a unique method of evaluation and manipulative therapy when other approaches had failed. The risk/benefit ratio suggests that conservative care be considered a potential option for similar conditions¹.”

Dr. Max is an expert at treating shoulder injuries in Chicago. Call Irving Park Chiropractic at 773-880-0880 today to schedule an appointment.

¹Donahue, T. "Manipulative Assessment and Treatment of the Shoulder Complex: Case Reports." Journal of Chiropractic Medicine 2.4 (2003): 145-52.