Shoulder Health: Top Strategies for Maintenance and Performance

We spend a lot of time with our spines in a rounded position and our shoulders hunched forward. The way we type, sit, text or eat is primarily done with our heads forward, looking down, shoulders rolled and torsos slouched. While this might be a comfortable position for our bodies, it limits our shoulders’ abilities to move well.

Imagine there is a beaver chomping at a tree for weeks. All of a sudden, a gust of wind comes in and knocks down the tree. What caused the tree to fall? Was it the wind, or was it the weeks of chomping from the beaver? More than likely, it was a combination of both.

The comfortable rounded posture that puts your shoulders into a compromised position is like the beaver chomping at the tree. The gust of wind is sudden injury or pain that results from lifting a heavy object, putting dishes away or washing windows due to the shoulders being in that bad position.

In order for our shoulders to get into good positions, move well and perform optimally, we need to spend time opposing the comfortable rounded state. To help you with this journey, try incorporating the below strategies into your weekly routine:

• • • Switch sides: If you find yourself developing pain in one shoulder, consider the activities you do every day. Many of us tend to carry kids and groceries, brush our teeth and more with one side of the body, which could lead to subsequent pain on that side from overuse. Switch sides, and do those activities with the other arm!
    • Breathe: Many of us either hold our breath to some extent, shrug our shoulders or tense our jaws/necks when we feel stressed or overwhelmed. These small acts add up over time (like the beaver), creating tightness in our shoulder muscles that leads to subsequent pain. The next time you are exercising or feeling anxious, try to control your breathing.
    • Focus on good posture: This may seem commonsense, but good posture cannot be stressed enough. Always sit up straight and walk with a proud chest.
    • Try these exercises: Click here to even further optimize your shoulders!