Time was made to present on the topic of 4 ways to eliminate shoulder pain this past February 23rd, 2016 with Kirsten Heath PT, DPT by the newest member of our staff, Eric Chaconas PT, PhD, FAAOMPT. In addition to his part time work with Vighetti & Associates Sports Physical Therapy, he is also the Assistant Program Director and a Professor at the University of St. Augustine.
Eric is particularly passionate about shoulder pathology and rehab as evident by his PhD work in the area. During the workshop he discussed the basic anatomy of the shoulder, several more commonly known diagnoses such as rotator cuff injury/tear, frozen shoulder and shoulder laxity, and as the workshop was titled, the 4 steps to eliminate shoulder pain.
1st STEP was addressing thoracic mobility or upper back mobility during which Kirsten Heath discussed two exercises that can be used to maintain and/or increase mobility.
2nd STEP was shoulder blade strength with an emphasis on performing 2x more pulling exercises than pushing.
3rd STEP was to address rotator cuff strength with increasing in difficulty exercises demonstrated from by your side to in front of your head.
4th/Final STEP was emphasized as many people don’t progress far enough and get to this point. It consisted of progressive closed chain (or when your hand is in contact with a surface, floor/wall etc) and overhead activity. It is important as we utilize numerous muscles around our shoulder when performing closed chain exercises that will help keep our shoulders strong, and to be strong overhead for the shoulder is essential for everyday activities and especially when weight lifting.
Much more detail is included in the video below of what was previously mentioned so please check it out if you want some exercises to help you with the various steps or are curious about different shoulder conditions.
Also, during the workshop we practiced many of the exercises that were discussed, so below is some of the instruction on the thoracic mobility exercises and several of the shoulder exercises.
As always, If you have any comments, questions or concerns feel free to comment below, contact your local area physical therapist or if you are in the St. Augustine, FL area contact us at email@example.com or 904-516-8121. Otherwise, we hope you learned something from the videos about how to best maintain shoulder health!