Turns out, a lot of daily habits are common causes of shoulder pain.
A physical therapist reveals what they are and how to address them.
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The shoulder joint has a wide range of motion, allowing for various arm movements.
physical therapist, yoga instructor, and founder of LYT Method
This flexibility makes it susceptible to muscle imbalances, strains, and overuse injuries, says Dr. Heimann.
Muscle imbalances, where certain muscles are stronger or weaker than others, can also be contributors to pain.
Keep reading to get the full list.
What are the most common causes of shoulder pain?
Enemy number one: Bad posture.
(Did you straighten up as you read that?
Generally, you should also be mindful about exercises or activities that overwork your shoulders.
Poor posture while sitting
Habit: Prolonged periods of slouching or hunching over a desk can strain the shoulders.
(To which anyone with a desk job can attest!)
physical therapist, yoga instructor, and founder of LYT Method
Adjust your chair and desk height to maintain a neutral and upright spine, advises Dr. Heimann.
Take breaks every 30 minutes to stand, stretch, and reset your posture.
Looking for some exercises to improve your posture?
Check out these PT-approved moves:
2.
Solution: When reaching for items, use a step stool or ladder to avoid overreaching.
Ensure your workspace is organized for easy access.
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Thats because heavy bags lead to muscle imbalances and may strain the overused shoulder.
Adjust the straps to keep the bag close to your body, suggests Dr. Heimann.
If carrying heavy items, make multiple trips or use a wheeled bag.
For starters, she recommends using a hands-free unit (hello, headphones!)
or a speakerphone when you take calls so you dont have to hold the phone up to your ear.
Use a pillow that maintains the natural curve of your neck.
Can strength training or stretching help with shoulder pain?
Stretching can improve flexibility, reduce muscle tension, and enhance overall shoulder range of motion.
Bodyweight exercises like planks and push-ups are an excellent way to build strength in the shoulders and core.
Be mindful of your form, and start with lighter weights to avoid overloading the shoulders, she adds.
Examples include doorway stretches, shoulder rotations, and neck stretches, she recommends.
That said, while exercise helps, Dr. Heimann says its crucial to address poor ergonomics and posture.
If you do not address the root cause, the problem cannot be resolved.
Take regular breaks to stand, stretch, and reset your posture.
This holistic strategy addresses both muscular imbalances and external factors contributing to shoulder pain.
Addressing the root causes of shoulder pain, including ergonomics and posture, enhances the effectiveness of these interventions.
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