Shoulder Pain- Mobilize the thoracic spine

Many individuals involved in physical activity encounter shoulder pain at one time or another.  Various exercises can be performed to address issues that can cause shoulder pain; exercises to address the rotator cuff and scapular muscles are commonly used for this purpose.  While many of these exercises can be used to address weak areas around the shoulder girdle, mobilization techniques can also be used to both treat and prevent shoulder pain.

While mobilizing the glenohumeral joint may be necessary, people tend to neglect mobility around the thoracic spine which can contribute to shoulder pain as well.  Limited motion around the thoracic spine (mid-back region) will limit the ability of the humerus and scapula to move efficiently during complex movements.

Here are three exercises you can include in a routine either prior to training or an extra workout to work on mobilizing around the thoracic spine:

Foam Roll Upper Back

Cross your arms in front to move your scapula out of the way and roll up and down you mid-back (thoracic) region.  You may also lean to one side or the other to focus on each side separately.

Cross your arms in front to move your scapula out of the way and roll up and down you mid-back (thoracic) region. You may also lean to one side or the other to focus on each side separately.

 

 

 

 

 

 

 

 

 

 

 

 

Foam Roll Thoracic Extension

Foam Roll Extension/Rotation (This movement incorporates movement at the thoracic spine and shoulder joint).

Combining these movements while addressing other weak areas around the shoulder should assist in eliminating or preventing shoulder injuries.

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