Joint pain and old injuries that leave lingering discomfort can be a big obstacle to getting back into a healthy lifestyle. So over the next few weeks, Sunrise Shape Up is going to look at some of the most common issues, how we can manage our past injuries and get back in the swing of things.
Shoulder pain is the second most reported source of chronic joint pain. The shoulder is a very unstable joint that's relatively prone to injury when compared to the rest of the body. Pain can come from a number of sources. General tightness, rotator cuff injuries and impingement are three of the most common.
Again, the number one thing to do is see a doctor. Depending on your situation physical therapy may be called for.
The best place to start is to just create as gentle and pain free motion as possible and relax the muscles around your shoulder. So we'll begin with a pendulum. This can be done with or without a weight.
Next we want to start stabilizing the rotator cuff with ball circles on wall. This allows us to add a very small amount of pressure to the joint and begin to explore pain free ranges of motion while under load.
Finally we're going to bring it down to the ground for some supported external rotations. Make sure the arm is out 90 degrees from the body. Holding a very light dumbbell, we're going to lift our knuckles off the bench to a vertical position …