Key Exercises for Preventing Shoulder Pain
The rotator cuff muscles are a group of four muscles that run from your shoulder blade to your upper arm bone. They are important for moving the shoulder joint, and helping to stabilize it. Injuries to the rotator cuff muscles are quite common. Conditions such as rotator cuff impingement and tendinopathies can be very painful and affect many activities of daily living.
One of the best ways to prevent rotator cuff pathologies is to strengthen the muscles that stabilize the shoulder blade. These muscles are responsible for ensuring proper movement between the scapula and the humerus every time you move your arm. This is known as scapulo-humeral rhythm, and research has demonstrated poor scapulo-humeral rhythm is a common cause of rotator cuff impingement.
This is why scapular stabilization exercises help prevent shoulder pain and are always included in a rehab program for rotator cuff impingement and tendinopathy. These exercises target your trapezius muscles (upper, middle and lower) and your serratus anterior muscles. Watch and listen to the attached videos for details on a few easy exercises you can do at home!
Alyson Schwichtenberg, Registered Physiotherapist