Working on the muscles at the back of your shoulder like your lats can loosen up your shoulders and make them sit a little better. Sometimes, you’ll have adhesion in the muscles back there that can cause stiffness or pain. If you do, this mobilization exercise can make a huge difference in how you feel.
This exercise will pinpoint all of the muscles at the back of your shoulder to break up any adhesion. All you need is a lacrosse ball and a firm surface to lie on.
1. It’s important to see where to place the ball before you lie down. Avoid this part of the scapula and stay below it.
2. You want to target the following spots:
2.1 The back of the shoulder here
2.2 From this point down about 6 inches
2.3 The back of the shoulder down here
2.4 And around the shoulder blade here
3. Lie down with the ball under your shoulder. If you find the pressure too intense, you can lean against a wall.
4. Put your weight over the ball to get good pressure.
5. Find a spot of adhesion where there’s a little bit of discomfort, and rotate your arm at the elbow backward.
6. Slowly rotate your arm at the elbow forward.
7. To work all of the muscles, straighten your arm over your head.
8. Bring your arm in at the elbow to the side.
9. Slowly work on each muscle group for about 2 minutes.
10. Using this technique, mobilize each shoulder every other day.
If you feel any pain or discomfort in your shoulder’s range of motion, this exercise will greatly reduce it. You can work out specific adhesions in your shoulder muscles that can help increase your shoulder’s mobility, too.
Contact Pleasantview Physiotherapy today to schedule an appointment with a physiotherapist to see how simple exercises like shoulder mobilization exercises can help you reduce pain and enjoy your life more.