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Top 5 – Anterior Shoulder Pain


[dropcap style=”default”]Fitness[/dropcap] enthusiasts and athletes are consistently at risk for anteriorInjury Prevention shoulder pain. The most common diagnosis for this symptom is shoulder impingement, otherwise known as subacromial impingement syndrome (SAIS). What is SAIS? It is an irritation of the tissue located within the subacromial space. Include is the long head of the biceps muscle, the belly and tendon of the supraspinatus (rotator cuff muscle), and the subacromial bursa. Repetitive upper extremity motions coupled with movement dysfunctions, poor scapular mechanics, and flexibility limitations significantly increase the risk.

Here are the top 5 exercises to prevent and treat anterior shoulder pain:

1.) Sleeper Stretch

image_000480[dropcap style=”default”]Start[/dropcap] by lying on your side with the affected arm on the bottom. Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown. Next, use your unaffected arm to gently draw your affected forearm towards the table or bed.

 

2.) Posterior Capsule Stretch

image_018702[dropcap style=”default”]While[/dropcap] lying on your side, grasp the elbow of the arm closest to the floor and gently pull it upward and across the front of your body.

 

3.) Foam Roller – Pec Snow Angels

image_028005[dropcap style=”default”]Lie[/dropcap] down on a foam roller and allow your arms to drop towards the floor with your elbows straight as shown. Then slide your arms towards over your head and then return your arms to your side as shown and repeat.

 

4.) Foam Roller – Lats

image_000495[dropcap style=”default”]Start[/dropcap] by lying on your side so that a foam roll is under the upper part of your arm and back. Next, using your other arm and legs, roll forward and back across this area.

 

5.) Foam Roller – Thoracic Extension

image_000492[dropcap style=”default”]Start[/dropcap] by lying on your back with a foam roll under your back. Next place your hands behind your neck or across your chest. Then slowly extend your spine over the roll.

 

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Credit: Exercise content from www.HEP2go.com

Disclaimer: Consult your physician before you start this or any exercise program. The above exercises are compiled best on expert opinion and current evidence. However this does not make this program right for everyone. Gravity Fitness LLC cannot be held, in any situation, responsible for any harm (physical or mental) caused by the use (or improper use) of the provided exercises.

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