Tips to control those achy shoulders

Basic movements can bring more stability, greater function and less discomfort

Last week, I wrote about the concept of the “primary medical exercise training condition” as defined by Dr. Michael Jones, founder of the Medical Exercise Training Institute in Katy, Texas.

As an MES, a large percentage of the clients I see have undiagnosed aches and pains that are prone to “flare up” when stressed. These clients are not coming directly from physiotherapy or from medical care and if they have a diagnosis, it is more than a year old.

I also outlined the seven regions of the body where conditions are most likely to appear. In the coming weeks I’ll be featuring each of them, starting this week with the shoulder.

The role of a Medical Exercise Specialist is to screen clients to determine baselines of strength, stability, endurance and range of motion and for specific performance measures, as well as to look for red flags that would prevent them from participating safely in an exercise program. It is never, under any circumstances, to diagnose or treat a medical condition.

Once a client has been screened and cleared to exercise, however, an MES has the ability to create an exercise plan to target primary MET conditions.

In the shoulder, the screening process assesses strength and range of motion to the side and front of the body, as well as overhead and behind the back . These tests are scored using a scale with a maximum of 120 points. Having a “score” to compare to a baseline is an extremely valuable and motivating tool for clients. In one case, I saw a score of 27/120 improve up to 115/120.

The primary MET condition for someone with shoulder pain is called “impingement syndrome” and it occurs when the tendons of the rotator cuff muscles become irritated and inflamed, causing pinching between the arm bone and the shoulder blade.

This syndrome will result in pain when doing overhead movements, and an inability to lie on the shoulder during the night or instability when doing other activities, like pouring coffee.

Upon examination, impingement syndrome is often the result of either a tear or weakness in a rotator cuff muscle. A contributing factor that will make the syndrome worse is poor posture related to weak upper back muscles.

Knowing that impingement syndrome is a result of weak (or torn) rotator cuff muscles along with weak, de-conditioned muscles around the shoulder blades, the management of this condition requires specific exercises to address these deficiencies.

Here are three basic movements for stabilizing painful shoulders, leading to more stability, greater function and less discomfort.

1. Upper back rowing

Use a resistance band, cable machine or dumbbells. Doing rowing movements properly will increase mobility around the shoulder blades while it builds strength and stamina. When these muscles are conditioned properly, they help maintain a more upright posture and relieve pressure on the shoulder.

2. External shoulder rotation

Place your arm at your side and raise your forearm until it is at a 90-degree angle to your upper arm. Rotating your hand away from your body is external rotation. This simple movement can be performed standing with a light resistance band or lying on your side with a light dumbbell.

3. Internal shoulder rotation

The opposite of external rotation, this movement involves rotating the hand toward the body and can also be performed with a band, cable or dumbbell.

Adding these simple movements to your exercise routine twice a week can pay off in a big way. For me, it has made the difference between being debilitated and working out, playing sports and sleeping through the night.

If you are interested in finding out if you can control your achy shoulders in this way, find a qualified Medical Exercise Specialist, personal trainer or physiotherapist to teach you how to add them to your routine along with the proper dose and progression.