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Protect Your Shoulders: 3 Essential Exercises for Shoulder Health

3 Essential Shoulder Exercises for Optimal Health - Goodyear

Introduction:

Are you struggling with shoulder rotator cuff issues or looking to improve shoulder stability and strength? Incorporating targeted exercises into your routine can help address common areas of limitation and promote optimal shoulder health. In this blog post, we’ll explore three essential exercises designed to protect and strengthen your shoulders, allowing you to perform at your best and minimize the risk of injury.

Unveiling the Mystery:

When it comes to shoulder health, a proactive approach that combines mobility exercises and strength challenges is essential for long-term success. The shoulder joint is highly susceptible to injury and dysfunction, often due to factors such as poor posture, overuse, and muscular imbalances. By targeting key areas of limitation, such as external and internal rotation, and focusing on end-range strength, you can enhance shoulder mobility, stability, and resilience. 

Here are three key exercises to incorporate into your routine to promote shoulder health and function:

1. PVC External Rotation (ER) Contract-Relax:

   – The PVC external rotation contract-relax exercise is an effective way to improve shoulder external rotation mobility and address tightness in the rotator cuff muscles. Begin by holding a PVC pipe in front of you with your elbows bent at 90 degrees. Slowly rotate the PVC pipe outward, focusing on stretching the muscles around the shoulder joint. Hold the end range for a few seconds, then relax and repeat the movement. Perform several repetitions on each side, gradually increasing the range of motion over time.

2. Internal Rotation (IR) Wall Mobilization:

   – The internal rotation wall mobilization exercise targets shoulder internal rotation mobility, which is essential for maintaining proper shoulder function and preventing injury. Stand facing a wall with your arm outstretched and your palm against the wall at shoulder height. Slowly rotate your body away from the wall, allowing your shoulder to move into internal rotation. Hold the end range for a few seconds, then return to the starting position. Repeat the movement several times on each side, focusing on smooth, controlled motion.

3. Strict Chest-to-Bar (C2B) Pull-Up:

   – The strict chest-to-bar pull-up is a challenging exercise that targets upper body strength, including the muscles of the shoulders, back, and arms. Begin by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Engage your core and pull your chest towards the bar, focusing on maintaining strict form and control throughout the movement. Lower yourself back down to the starting position with control. Aim to perform multiple repetitions with proper technique, gradually increasing the intensity and difficulty over time.

Incorporating these three essential exercises into your shoulder routine can help improve mobility, stability, and strength, reducing the risk of injury and enhancing overall shoulder health. Whether you’re recovering from a shoulder injury, looking to prevent future issues, or simply aiming to optimize shoulder function, these exercises can provide valuable benefits for your training and performance.

Early Intervention:

3 Essential Shoulder Exercises for Optimal Health - Goodyear

Don’t wait until you experience shoulder pain or dysfunction to address potential limitations or weaknesses. By incorporating proactive exercises and mobility drills into your routine early on, you can prevent issues from arising and build a foundation of resilience and strength in your shoulders. Physical therapists are an essential resource to help you identify specific limitations and impairments that should be addressed. 

Gaining Strength and mobility:

Building strength and flexibility in the shoulders is essential for maintaining optimal function and performance, particularly in activities that require overhead movement or heavy lifting. Incorporate these exercises into your routine regularly to improve mobility, stability, and strength, supporting overall shoulder health and function.

Pain Management:

While some discomfort or tightness may be expected during shoulder exercises, persistent pain or discomfort could indicate underlying issues that require attention. Listen to your body and modify exercises as needed to avoid aggravating existing issues and promote optimal recovery and performance. 

To prevent future shoulder injuries and optimize long-term shoulder health, it’s important to address potential limitations or weaknesses through targeted exercises and proactive strategies. Focus on maintaining proper form and technique, gradually increasing the intensity and difficulty of exercises, and incorporating rest and recovery strategies into your routine to support optimal shoulder function and performance.

Frequently Asked Questions:

1. How often should I perform these shoulder exercises?

   – Aim to incorporate these shoulder exercises into your routine 2-3 times per week, allowing for adequate rest and recovery between sessions. Listen to your body and adjust the frequency and intensity of exercises based on your individual needs and goals.

2. Can I perform these exercises if I have a shoulder injury?

   – While these exercises are generally safe and effective for promoting shoulder health, it’s essential to consult with a healthcare professional or qualified coach before starting any new exercise program, especially if you have a history of shoulder injury or ongoing shoulder issues. They can provide personalized guidance and recommendations based on your specific situation and help you modify exercises as needed to accommodate any existing limitations or injuries.

3. How long will it take to see results from these shoulder exercises?

   – The timeline for seeing results from shoulder exercises can vary depending on factors such as consistency, intensity, and individual response to training. With regular practice and proper technique, you may start to notice improvements in shoulder mobility, stability, and strength within a few weeks to a few months. Stay patient and consistent with your training, and focus on gradual progress and improvement over time.

In summary, incorporating targeted shoulder exercises into your routine can help improve mobility, stability, and strength, reducing the risk of injury and enhancing overall shoulder health and function. If you have any further questions or concerns about shoulder exercises or their implementation, don’t hesitate to seek guidance from a qualified healthcare professional or fitness expert for personalized advice and support.

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Author

Dr. Cameron Moore

PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

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Dr. Khristian McGinley, PT, DPT Cert. DN

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Dr. Khristian McGinley, physical therapist, grew up here in Phoenix, as a competitive softball player with a longtime passion for health and wellness. After sustaining an elbow injury in high school and attending PT herself, she knew that she wanted to pursue a career helping people recover from injuries and getting back to doing what they love. She eventually received her B.S in Nutritional Sciences from the University of Arizona in 2013, then earned her Doctorate in Physical Therapy from Franklin Pierce University in 2017.

Dr. McGinley began her career with a passion in pediatrics and orthopedics, undergoing coursework to treat diagnoses such as torticollis, developmental delay, and toe walking. She also became certified in Dry Needling in 2017, and since then has been additionally trained in Dry Needling for Pelvic Rehabilitation. After the challenging birth of her first child, she developed a passion for treating the pregnant and postpartum population. She became specialty training in Pelvic Floor Rehabilitation in 2021 and since then has focused her practice on helping moms achieve pain free pregnancy, peaceful childbirth, and complete postpartum recovery. She specializes in diagnoses such as urinary incontinence, diastases recti, pelvic organ prolapse, and pelvic pain.

Outside of the clinic, Dr. McGinley enjoys hiking, running, camping, weight lifting, and playing slow pitch softball. She loves spending as much time as she can outside with her husband and two children.

Dr. Khristian McGinley’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)
  • Specialty-trained in Pelvic Floor Therapy
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Dr. Meredith Wall, PT, DPT FAFS, Cert. DN

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Dr. Meredith Wall, physical therapist, grew up as a competitive athlete in basketball, gymnastics, soccer and volleyball. After sustaining an ankle injury and going to rehab as a young athlete, she instantly fell in love with learning about sports injuries and rehabilitation. This led her to major in Exercises Science at Grand Valley State University. After she graduated in 2010, she immediately pursued physical therapy to ultimately achieve her lifelong goals of becoming a physical therapist. She earned a Doctorate in Physical Therapy from Grand Valley State University in 2013, graduating as a member of the Phi Kappa Phi Honor Society recognizing individuals with outstanding GPA in a college graduate program.

Dr. Wall continued her educational pathway through the Gray Institute receiving a fellowship in Applied Functional Science (FAFS). A FAFS is only obtained by a select number of practitioners, who deliver optimal care through the diagnosis and treatment of functional human movement. She also became Certified in Dry Needling (Cert. DN) in 2017, is trained in the McKenzie Method to treat spinal pain, and most recently has become specialized in Pelvic Floor Rehabilitation. This specialty area allows her to treat women across the lifespan dealing with incontinence, diastasis recti, pelvic pain, and pain during or after pregnancy.

Dr. Wall’s special interests include diagnosing and treating active patients across the lifespan to help them return to optimal function. In her spare time, she enjoys Crossfit®, running, coaching youth sports, and traveling with her husband and three sons.

Dr. Meredith Wall’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of Applied Functional Science (FAFS)
  • Certified Dry Needling (Cert. DN)
  • Specialty-trained in Pelvic Floor Therapy
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Dr. Cameron Moore, PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

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Dr. Cameron Moore, physical therapist and co-owner, has always been very active with sports and activities starting with competitive motocross racing up to a semi-professional level and being a scholarship athlete in track and field competing at the division 1 level in college at Eastern Washington University in the triple jump. Cameron became interested in the profession of physical therapy after having knee surgery in high school and seeing the inter-workings of the profession. He pursued his bachelors degree in Exercise Science before moving to Phoenix to earn his Doctor of Physical Therapy (DPT) from Franklin Pierce University.

He then began specialization courses for spinal manipulation (Spinal Manipulation Institute) and dry needling (Dry Needling Institute). This lead Cameron in to becoming a Fellow of the American Academy of Manual Physical Therapist (FAAOMPT) through the American Academy of Manipulative Therapy (AAMT) and earned a Diploma of Osteopractic®, a distinction and training that only a small percentage of physical therapist have completed.

Dr. Moore continues to be very involved with motocross riding, Crossfit®, Olympic weight lifting, running and an overall active lifestyle with his Wife (Michelle) and their Vizsla (Parker).

Dr. Cameron Moore’s Credentials

  • Doctor of Physical Therapy (DPT)
  • Certified in Dry Needling (Cert DN)
  • Certified in Spinal Manipulation (Cert SMT)
  • Certified Strength and Conditioning Specialist (CSCS)
  • Diploma in Osteopractic® (Dip Osteopractic)
  • Fellow Of The American Academy Of Manual Physical Therapist (FAAOMPT)
  • American Academy of Manipulative Therapy Fellow (AAMT)
  • Crossfit® Level 1 Certified (CF-L1)
  • Crossfit® Mobility Certified
  • USA Track and Field Level 1 Coach
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Dr. Michelle Moore, PT, DPT FAAOMPT, Dip. Osteopractic

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Dr. Michelle Moore, physical therapist and co-owner, grew up as a competitive gymnast and developed a passion for healthy living from a young age. Her collegiate studies in Health Education at the University of Wisconsin-La Crosse and athletic background influenced her to combine her passions and pursue a career in physical therapy. She earned a Doctorate in Physical Therapy from Franklin Pierce University in 2013.

Dr. Moore continued her educational pathway through the American Academy of Manipulative Therapy where she earned her Diploma Osteopractic® (Dip. Osteopractic) and became Certified in Dry Needling (Cert. DN), and Spinal Manipulative Therapy (Cert. SMT). From 2016-2017 Dr. Moore completed the rigorous coursework to become a Fellow of the American Academy of Orthopedic Manual Physical Therapy (FAAOMPT), a distinction held by only a fraction of the profession.

Dr. Moore’s special interests include treating active individuals and returning them to the activities that they love. In her spare time she enjoys Crossfit®, Olympic Weightlifting, mountain biking, hiking, and traveling with her husband, Cameron, and dog, Parker.

Dr. Michelle Moore’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of American Academy of Orthopedic Manual Physical Therapists (FAAOMPT)
  • Diploma in Osteopractic® (Dip. Osteopractic)
  • Certified Dry Needling (Cert. DN)
  • Certified Spinal Manipulative Therapy (Cert. SMT)
  • Crossfit® Mobility Certified
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