Shoulder injuries tend to increase during the summer months. This is largely due to more people participating in outdoor sports like tennis and cricket, as well as spending more time gardening.
While many view shoulder injuries as inevitable, there are several steps you can take to prevent, manage, and rehabilitate them.
To help prevent shoulder issues, focus on keeping your thoracic spine (the middle part of your back) mobile. A simple way to do this is by lying on a rolled towel for five minutes every day. Roll up a bath towel and place it on the floor with a pillow at the top in a T shape. Lie on the towel so it sits between your shoulder blades, rest your head on the pillow, bend your knees, and keep your feet flat on the floor. Relax in this position for five minutes.
If your shoulder starts to hurt, consider trying anti-inflammatories for a short period (if you can take them). Many shoulder problems develop gradually due to small repetitive movements that strain the tendons, causing them to swell and become painful. If anti-inflammatories help, start strengthening the muscles in your rotator cuff. A great exercise is to take a small weight and push it overhead. Start with the weight in your hand on your opposite hip, lift it to a “stop sign” position (arm out to the side at 90 degrees, palm facing forward, elbow bent), then push it straight above your head. Do this slowly for 20 repetitions.
If your shoulder pain improves but still bothers you at the end of your range of motion or with heavy use, work on stabilising the muscles around the joint. Walk-outs are a simple exercise that requires minimal equipment and helps improve stability and strength. Begin with your feet flat on the floor, bend down, place your hands on the floor with your knees bent, and walk your hands out into a high plank position. Keep your spine straight, chin tucked, and avoid letting your hips sag or lift too high. You can hold this position and walk back, or try tapping your opposite shoulder with your hand while keeping your body still, or twist your opposite hand to the ceiling. These exercises require control and strength but can be made easier by resting on your knees instead of your toes.
Remember to do these exercises regularly but gently, and if your symptoms worsen, visit your local physio or seek advice from the guru at https://sixphysio.com/ask-the-guru
