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The work of the shoulder muscles becomes obvious when they’re stiff or sore or have been overextended. Shrugging your shoulders may not seem like much of an exercise but this is a good way to loosen those muscles and increase blood flow. Shoulder presses are how bodybuilders and fitness enthusiasts increase their shoulder muscles. Butterflies are also good for increasing shoulder strength and improving the muscles of your outer arms and upper back. Shoulder pain is an extremely common complaint, and there are many common causes of this problem. The most common diagnosis in patients with shoulder pain is bursitis or tendonitis of the rotator cuff.
Calcific tendonitis is a condition of calcium deposits within a tendon — most commonly within the rotator cuff tendons.
A dislocation is an injury that occurs when the top of the arm bone becomes disconnected from the scapula.
Also called an AC separation, these injuries are the result of a disruption of the acromioclavicular joint.
There are several patterns of a torn labrum and the type of treatment depends on the specific injury. Shoulder impingement is a condition characterized by pinching or compression of soft tissue, such as the rotator cuff tendons and the subacromial bursa, between the upper arm bone (humerus) and roof of the shoulder (acromion) during certain movements of the shoulder, such as arm elevation. Occasionally due to injury associated with overuse or a specific incident, the rotator cuff tendons or subacromial bursa may become damaged, swollen and inflamed. Since the rotator cuff tendons and subacromial bursa lie in a very small space between the acromion and humerus, anything that narrows this space may cause shoulder impingement.
In athletes, shoulder impingement is commonly seen in throwing sports (such as cricket or baseball), swimming (particularly freestyle and butterfly), racquet sports (such as tennis), weight lifting or paddling sports (such as kayaking). Patients with shoulder impingement typically experience pain at the top, front, back or outer aspect of the shoulder. As the condition progresses, patients may experience restricted shoulder range of movement and symptoms that increase during activity or sport, affecting performance. A thorough subjective and objective examination from a physiotherapist is usually sufficient to diagnose shoulder impingement. Most patients with this condition heal well with appropriate physiotherapy and return to normal function in a number of weeks. Patients should also undergo a graduated flexibility and strengthening program of the surrounding muscles to ensure an optimal outcome. Often, a corticosteroid injection by a sports physician into the subacromial bursa or affected rotator cuff tendon is effective in reducing symptoms and allowing earlier rehabilitation progression. In the final stages of rehabilitation, a gradual return to activity or sport can occur as guided by the treating physiotherapist provided there is no increase in symptoms. There are several factors which can predispose patients to developing shoulder impingement. Physiotherapy treatment is vital to hasten the healing process, ensure an optimal outcome and reduce the likelihood of recurrence in all patients with shoulder impingement. 4th floor, Sargam doctor house, turava compound, near hira baug, varachha road, SURAT-395006. When you wake up in the morning with a crick in your neck, or feel a burning on the top of your shoulder blade, or have trouble turning your head to look behind you when you’re driving, the culprit may be your Levator Scapulae!
The Levator Scapulae starts out as four little muscles attached to the sides of the first four vertebrae in your neck, deep to the trapezius muscle. The Levator Scapulae works in conjunction with other muscles of the back to help you raise or shrug our shoulders, look up to the sky or turn our head to one side.
When swimming, the Levator Scapulae is engaged when we turn our head for side-breathing, and when reaching for a glide. In athletes and others involved with physical activities, the most likely cause of Levator Scapulae tension is overuse. Pain can be described as a throbbing, ache, or tightness, and is usually presented above the shoulder blade up to the neck.
Originally from Sydney, Australia, Olivia Snyder has considered Philadelphia home for four years. Tristan, our male sponsored triathlete, reviews his latest half Ironman and prepares for off-season recuperation.
Different types of natural cures are available to obtain relief from the problem of frozen shoulder. Willow bark can be used in the treatment of pain caused by frozen shoulder as it has both analgesic and anti-inflammatory properties. It is important to stretch the shoulder for a period of 60 to 90 seconds multiple times on a daily basis to reduce the stiffness. You can practice mobilization exercises such as arm swings and wall walks at home or in a physical therapy clinic to decrease the stiffness and pain associated with the disorder. Neck pain and your upper trapsIt is just too easy to blame the upper trapezius for our neck soreness, tightness, and pain. The upper trapezius is the upper portion of the complete trapezius muscle, which includes a middle and lower portion with each section having a different action. With injuries to the neck or shoulder your upper traps can work overtime as they try to either help protect the neck or help you lift your arm when other injured muscles are too weak or injured to do so. The first thing you should do if you have pain in the upper traps is correct your posture.  Make sure your head is on top of your shoulders and not in front of them, pull your shoulders back and quit reaching for the keyboard (pull the keyboard close to you), and sit upright.
If you think you have the best posture, don’t use any electronic device for hours on end, have been doing the stretches, and nothing seems to work, then you may have other reasons for pain in that area. Visit a physiotherapist and see what the underlying cause may be for your discomfort.


These muscles work to support the neck and the head, keeping them upright and allowing them to turn freely. You may notice that when your shoulders are aching that your neck also hurts, you may have a headache, and your range of motion with your arms is compromised. Try this for a count of 8, gently lifting your shoulders and upper arms as far as you can, then relaxing them, then repeating the movement. A shoulder press is performed sitting up straight so that the upper arms and shoulders are used to lift the weight. To perform these correctly, use light hand weights and stand with one foot slightly in front of the other. It is important to make an accurate diagnosis of the cause of your symptoms so that appropriate treatment can be directed at the cause.
Instability can be caused by a traumatic injury (dislocation), or may be a developed condition.
The socket arises from the outer aspect of the shoulder blade, whilst the ball arises from the upper aspect of the humerus (upper arm bone). As a result of the swelling, the rotator cuff tendons or subacromial bursa may occupy more space and can subsequently become compressed or pinched during certain movements of the arm, such as elevation (as the humeral head below moves towards the acromion above).
Shoulder impingement most commonly occurs in association with rotator cuff tendonitis or subacromial bursitis (i.e. Anomalies to the acromion bone, degenerative changes to the AC joint, or bony spurs known as osteophytes, may also predispose a patient to developing shoulder impingement. Pain may also radiate into the upper arm as far as the elbow, usually along the outer aspect or down the biceps muscle. An ultrasound investigation is commonly used to identify associated conditions, such as rotator cuff tendonitis or subacromial bursitis, and may also demonstrate shoulder impingement on assessment during arm elevation. Occasionally, rehabilitation can take significantly longer and may take many months in those who have had their condition for a long period of time, or, in those with other associated significant injuries such as shoulder instability, rotator cuff pathology or degenerative bony changes, such as arthritis. The success rate of treatment for this condition is largely dictated by patient compliance. Immediate, appropriate treatment in patients with shoulder impingement is essential to ensure a speedy recovery. Particular emphasis is placed on improving shoulder blade stability, posture and rotator cuff function. Failure to warm up correctly before activity or to stretch and strengthen the neck muscles regularly is a common contributing factor. Stretching and strengthening the upper back, neck and chest muscles helps relieve pain and tension, and prevent it from returning.
As you feel the muscle relax you will notice your head moves more fully into the stretch position. Olivia completed her Massage Therapy certification at Lourdes Institute of Wholistic Studies, where she studied a range of bodywork modalities, including Myofascial Release and Active Isolated Stretching. It also contains salicin which can provide relief from different types of painful conditions. You can prepare and apply a hot compress on the shoulder for a period of 15 to 20 minutes to reduce the stiffness in the joints and muscles. Thereafter, you need to crush some garlic cloves and put them in the pan containing mustard oil till the time they turn dark brown. Intake of soups made with the use of pulses, lentils or meat containing long pepper, ginger powder and black pepper can provide highly effective results. The upper traps are responsible for upward rotation and elevation of the shoulder blade as we raise our arms.  Injuries to the neck and shoulder can increase the activation of this muscle to compensate normal movements due to the injury. Bringing the monitor up to eye or head level will also help.  If you are sitting there saying that you don’t sit on a computer all day and still have the pain…. They also work with the back muscles to keep the body supported and aligned properly, and work with the arm muscles to allow for a free range of movement when you reach forward or move your arms in any direction. Perform the shrug slowly and concentrate on how the muscles get stretched and then relaxed with each movement.
When starting this type of exercise, be sure you use a light and manageable weight and mind your posture and form. Hold the weights in each hand outside the shoulders and at shoulder height, again using something manageable and not too challenging, and gently lift them up and to the center of your body as if they’re going to touch. Just above the ball and socket joint of the shoulder is a bony prominence known as the acromion (figure 1).
Several other postural, biomechanical or anatomical anomalies (such as bony spurs or arthritis) may also contribute to this process. Symptoms typically increase during activities that compress the rotator cuff tendons or subacromial bursa. Further investigations such as an X-ray, CT or MRI scan are often used to assist diagnosis and determine the presence of other conditions.
Early physiotherapy treatment is vital to hasten recovery in all patients with shoulder impingement. One of the key components of treatment is that the patient rests from any activity that increases their pain until they are symptom free. Once the condition is chronic, healing slows significantly resulting in markedly increased recovery times and an increased likelihood of future recurrence.
The treating physiotherapist can advise which exercises are most appropriate for the patient and when they should be commenced. Cyclists may shorten their Levator Scapulae if the shoulders are shrugged reaching for the handle bars. Another is to train for extensive periods when the muscles have become noticeably weakened.


In addition to contributing her massage skills, Olivia works hard behind the scenes as the Marketing & Public Relations Director. An individual may experience chronic pain and may find it difficult to move the arm properly. This natural remedy should be used only after discussing your health condition with a physical therapist.
You should massage the paste gently in circular motions to ensure quick absorption by the skin.
This paste can help in bringing down the inflammation and reducing the pain caused by the problem of frozen shoulder. Like most muscles in our body, the upper traps do not just become tight without any provocation or underlying reason. How often do you use your phone or a tablet and in what posture are you in when you use them? When at the gym and using their equipment, the handles of the press should be at shoulder height and not below them or you could strain your muscles with each lift. Start with the weights held in front of you, your elbows bent slightly, and pull your arms out to your sides like a butterfly flapping its wings. Beneath the acromion lie the tendons of the rotator cuff muscles and the subacromial bursa (figures 1 & 2). These activities may include arm elevation activities, overhead activities, reaching activities, shoulder rotating activities, lifting, throwing, pushing or pulling, placing weight through the arm or lying on the affected side.
Activities which place large amounts of compressive forces through the rotator cuff and subacromial bursa should be minimized, these may include: arm elevation or overhead activities, reaching away from the body, throwing, heavy lifting, pushing or pulling and sleeping or lying on the affected side.
Greatly increasing your exercise program very quickly does not allow the muscles sufficient time to adjust and may also cause tension.
She assists with Phila Massages events, produces marketing materials, and helps in the overall business plan for the company. Factors such as shoulder injury and surgery, diabetes, cervical disk disease of the neck and so on may increase the risk of developing this disorder. Another option is to take ginger supplements till the time the disorder is completely treated.
You can also take supplements containing turmeric extract to obtain relief from various symptoms. Frequent application of mustard oil will help in curing the pain within a short span of time. You can include ghee and oils (in moderate amount) in the preparation of different food items to provide lubrication to the shoulders.
That could also be placing you in the same posture as someone who does work on a computer all day.
Gently lift the bar and hold it just high enough so that you don’t lock your elbows and then lower slowly, and repeat eight times. The rotator cuff muscles are a group of four muscles (supraspinatus, infraspinatus, subscapularis and teres minor) which primarily act to stabilize the shoulder joint and assist with shoulder movements (figure 2). This may occur during repetitive arm elevation activities, overhead activities, reaching activities far away from the body, activities involving rotation of the shoulder, lifting (especially overhead), pushing or pulling activities, placing weight through the affected arm or lying on the affected side. Resting from aggravating activities ensures that the body can begin the healing process in the absence of further tissue damage.
Other contribution factors could be maintaining bad posture at a computer, compensation due to an injury, or any repetitive motion. When you sit with poor posture, forward head and rounded shoulders most often seen with prolonged computer use, you are placing a lot of stress on the spine and nerves that run through the shoulder (see picture to left). A bursa is a small sac filled with lubricating fluid, designed to reduce friction between adjacent soft tissue or bony layers. Occasionally, these conditions may occur suddenly due a direct blow to the point of the shoulder, a heavy or awkward lift or due to a fall onto the shoulder, elbow or outstretched hand. Once the patient can perform these activities pain free, a gradual return to these activities is indicated provided there is no increase in symptoms. Anti-inflammatory medication may also significantly hasten the healing process by reducing the pain and swelling associated with inflammation.
Often, overuse tension in the Levator Scapulae muscle can occur from the muscle working to stabilize the head – therefore working to not move!
Do this by grabbing the edge of your chair with one hand and then leaning away with your body and head in the opposite direction of the hand that is holding the chairs.
The subacromial bursa reduces friction between the bony prominence of the acromion (above the bursa) and the rotator cuff tendons (in particular the supraspinatus tendon, which attaches to the upper aspect of the humeral head – below the bursa).
Patients with muscle imbalances, shoulder instability, poor posture, or poor shoulder blade control may also have an increased likelihood of developing shoulder impingement.
These patients are usually able to continue sport or activity only to have an increase in pain, ache or stiffness upon resting later (particularly that night or the following morning). Well, those nerves are running from your neck, under your upper trap, and through your shoulder. This can cause pain anywhere along the path of the nerve but most commonly it causes symptoms beneath your upper trap. You might think the upper trap is the culprit because it sits on top of those nerves, but instead look to your posture and the nerves that become affected by it.




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