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Millions of Americans suffer from shoulder pain every year. A lot of it has to do with our poor posture from long hours in front of the computer. This causes our heads to come forward and shoulders to round. Over time this causes inflammation at the superior angle of the scapula caused by the muscle levator scapulae. We want to strengthen the muscles of the external rotators of the shoulder to pull it back over center and reduce the stress and strain that’s caused on the tendons and ligaments.
An easy way to do this is you can purchase a Thera-band on Amazon.
You’ll take that band and cut it to length, find a door in your house, wrap the band around the door knob and close it in the door making sure not to cover the lock. You have now created a cheap pulley system in your home.
Wrap the bands around your hands twice, stand straight with head and shoulders back. Now with straight arms at about a downward 45 degree angle pull toward your body with arms parallel to your hips. Hold for 3 seconds and slowly release forward.
Repeat this for 2 to 3 sets of 15 to 20 repetitions. At the end of each set you’re going to want to pull those arms back and hold it for a full minute. You may get a little bit of shaking as you do this and that’s good because those are the posterior muscles we want to fire as you get stronger with the exercise.
As you have become familiar and stronger with the first exercise you can start to challenge yourself a little bit more by doing it with a single arm. On this exercise you’ll step to the side, wrap the band around the hand, place the elbow in tight to your side and you’re going to rotate the arm away from the body, making sure to keep your elbow in close to the body. Pull out and hold for 3 seconds and return back to center. Do 2 sets of 20 repetitions with a one minute hold at the end.
These exercises will help to strengthen those postural muscles, correct those corrupted muscle firing patterns and make sure that you don’t end up having long-term tears in the rotator cuff that can be caused by poor posture.
If you have questions feel free to shoot us an email or check out our videos online. When your body is out of whack Dr Hamilton’s got your back.
