Springtime brings the promise of warmer weather and the opportunity to tackle outdoor tasks like gardening and yard work. While these activities can be enjoyable, they also pose risks for shoulder pain if proper precautions aren't taken. At Creekside Chiropractic & Performance Center, we're committed to evidence-based approaches to help you protect your shoulders while staying active this spring. Here are essential tips to keep your shoulders pain-free:
Proper Warm-up: Before diving into gardening or yard work, it's crucial to properly warm up your shoulders. Gentle shoulder circles, arm swings, and dynamic stretches can help increase blood flow and flexibility, preparing your shoulders for the physical demands ahead.
Stretching: Incorporate targeted stretches to improve shoulder mobility and reduce tension in the muscles surrounding the shoulder joint. Focus on stretches like pec stretches to alleviate tightness in the chest muscles and shoulder CARS (Controlled Articular Rotations) to enhance shoulder joint mobility.
Chiropractic Care: Regular chiropractic adjustments can help maintain proper alignment in the spine and shoulders, reducing tension and preventing pain. Our skilled chiropractors can use techniques like Active Release Techniques (ART) to address soft tissue restrictions and improve shoulder function.
Taking Breaks: It's essential to pace yourself and take regular breaks during outdoor activities to prevent overexertion. Use breaks to rest your shoulders, hydrate, and stretch to relieve any accumulated tension.
Scapular Stability Exercises: Strengthening the muscles that stabilize the shoulder blades is crucial for preventing injuries. Incorporate exercises like scapular retractions, shoulder blade squeezes, and prone shoulder blade retractions to improve scapular stability and reduce the risk of pain.
Supraspinatus Strengthening: The supraspinatus muscle plays a vital role in shoulder stability. Incorporate exercises like side-lying external rotations with a resistance band or dumbbell to strengthen the supraspinatus and reduce the risk of shoulder impingement.
By following these evidence-based tips, you can enjoy springtime activities without putting unnecessary strain on your shoulders. At Creekside Chiropractic & Performance Center, we're here to support you in maintaining optimal shoulder health. Contact us today to schedule a consultation and learn more about how our treatment can benefit you.