Forward Omaha Physical Therapy
Physical Therapy for Shoulder Pain
December 14, 2023
Recently, we held a workshop focused on shoulder mobility, where we explored a range of effective techniques now available in our video series. These exercises, expertly designed to enhance shoulder health, are perfect for integrating into your daily movement routine. Whether you’re dealing with discomfort or simply seeking to enhance your mobility, these exercises are designed to seamlessly integrate into your daily routine. Dive in and discover how to bring relief and strength to your shoulders with our expertly-led sessions.
1. Mobilize the Shoulder Injury
Injuries to the shoulder can disrupt the ease of daily movements, leaving individuals with a sense of limitation and discomfort. Regaining movement after a shoulder injury becomes a pivotal journey, marked by resilience and commitment.
This brief exploration will delve into the steps and strategies involved in reclaiming the flexibility and strength of the shoulder, highlighting the path toward restoration and renewed functionality.
PVC Overhead Mobilization
- PVC overhead mobilization is a therapeutic technique that utilizes a PVC pipe to enhance shoulder mobility and flexibility.
- This approach involves controlled and targeted movements, often performed in various planes, to stretch and strengthen the shoulder muscles and joints.
- By using the PVC pipe as a tool for overhead mobilization exercises, individuals can effectively address post-injury stiffness or limitations, promoting improved range of motion and facilitating the rehabilitation process.
PVC Extension Mobilization
- PVC extension mobilization involves utilizing a PVC pipe as a tool for targeted exercises to enhance extension movements in the spine.
- This technique focuses on promoting flexibility and mobility in the thoracic and lumbar regions by engaging in controlled extension exercises with the assistance of the PVC pipe.
- By incorporating PVC extension mobilization into a rehabilitation or fitness routine, individuals can address issues related to spinal stiffness, improve posture, and contribute to overall spine health.
Bear Rolls
- Dynamic Core Exercise: Bear rolls are a dynamic core exercise that engages multiple muscle groups, including the abdominals, obliques, and lower back.
- Movement Coordination: This exercise involves a rolling motion on hands and feet, requiring coordination and balance. It challenges the core stability while promoting fluidity in movement patterns.
- Shoulder and Hip Mobility: Bear rolls contribute to improved shoulder and hip mobility. The rolling action requires a full range of motion in these joints, enhancing flexibility and functional movement capabilities.
2. Strength
As the pain recedes and the shoulder begins to regain its functionality, a new chapter unfolds—the pursuit of building strength.
Emerging from the constraints of discomfort, this phase marks a pivotal moment in the recovery journey.
Now, with the ability to use the shoulder more freely, the focus shifts to deliberate exercises and targeted routines designed to rebuild strength.
This exploration delves into the strategies and exercises essential for strengthening the shoulder, ushering individuals into a phase of empowerment, resilience, and renewed physical capability.
Quadruped Thoracic Stretch
- Thoracic Mobility Focus: The Quadruped Thoracic Stretch specifically targets the thoracic spine, aiming to enhance flexibility and mobility in the upper and mid-back region.
- Four-Point Position: This stretch is performed in a quadruped position, with hands and knees on the ground. This stance ensures stability and allows for controlled, isolated stretching of the thoracic spine.
- Extension and Rotation: The stretch involves a combination of extension and rotation, encouraging a gentle opening of the chest and mobilizing the vertebrae in the thoracic spine. This can be particularly beneficial for individuals looking to improve posture and reduce stiffness in the upper back.
Prone Overhead Press
- Targeted Shoulder Exercise: The prone overhead press is a resistance training exercise that specifically targets the muscles of the shoulder, including the deltoids and trapezius.
- Prone Position: This exercise is performed in a prone (face-down) position, either on a bench or another flat surface. The prone position provides stability and isolates the shoulder muscles, allowing for a controlled and focused movement.
- Enhanced Range of Motion: The prone overhead press allows for a greater range of motion compared to traditional standing or seated presses. This can contribute to improved shoulder flexibility and strength, making it a valuable exercise for overall upper body development.
3. Control
Consistency becomes the cornerstone in the journey to alleviate shoulder pain and build enduring strength.
Engaging in a dedicated and regular exercise routine offers more than just momentary relief—it becomes a transformative commitment to long-term well-being.
As the repetitions accumulate and the shoulder muscles gain resilience, the persistent ache gradually gives way to sustained comfort.
This exploration delves into the importance of steadfast commitment to shoulder-strengthening exercises, emphasizing not just the immediate benefits but the profound impact on long-term pain management and overall shoulder health.
Banded Y Overhead Squat
- Functional Exercise Variation: The banded Y overhead squat is a functional exercise that combines the benefits of the overhead squat with the resistance provided by a band. This variation engages multiple muscle groups, including the core, shoulders, and lower body.
- Banded Resistance for Activation: The use of a resistance band adds external resistance to the overhead squat, requiring increased stability and muscle engagement. This activates the muscles in the Y-shaped pattern, emphasizing the shoulders and upper back.
- Improved Posture and Mobility: The combination of the Y-shaped overhead position and the squatting movement helps improve overall posture and mobility. This exercise challenges balance, flexibility, and strength, making it a comprehensive addition to a workout routine aimed at enhancing functional fitness.
KB Arm Bar
- Shoulder Stability Exercise: The kettlebell (KB) arm bar is a dynamic exercise that focuses on enhancing shoulder stability. It challenges the muscles around the shoulder joint, including the rotator cuff, to improve overall stability and strength.
- Full-Body Engagement: While primarily a shoulder exercise, the KB arm bar engages multiple muscle groups throughout the body. It requires core activation to stabilize the spine and engages the hips and legs to maintain balance during the movement.
- Functional Range of Motion: The KB arm bar promotes a functional range of motion by taking the shoulder through various planes of movement. This helps improve flexibility and mobility in the shoulder joint, contributing to better overall shoulder health and reducing the risk of injuries.
If you’ve been struggling with the same issues for week, months, or years, it’s time to give us a call and take a deeper look. With the right tools and approach, your body is more than capable of moving pain free both in and out of the gym.
If you’re ready to start working towards long term relief, click below to schedule a free phone consultation!
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About Me
Highly Rated Performance Physical Therapist in Omaha
Hey, my name is Dr. Vince Van Haute, and I’m the owner and founder of Forward Physical Therapy and Performance. I have worked with numerous athletes that participate in CrossFit, weightlifting, yoga, running and more after they’ve been told by multiple healthcare providers that they have to stop doing what they love. As a physical therapist and strength coach for 9+ years, it has been my mission to help active adults get out of pain and move better so that they can perform at their highest potential.
Dr. Vince Van Haute
PT, DPT, CF-L1, CSCS
Owner & Founder