Taking Care of Your Shoulders: Expert Advice for a Healthier Posture
When we stop moving, our bodies start to pay the price. A common culprit is the shoulder, an often-overlooked joint that bears the brunt of daily activities and can quickly become strained if not properly cared for.
Dr. Josh Zadro, a physiotherapist at the University of Sydney, emphasizes the importance of maintaining healthy shoulders through regular movement. "Motion is lotion," he says, explaining that just like our skin needs moisturizer to stay hydrated, our bodies need motion to keep our joints healthy.
To get started, try incorporating these exercises into your daily routine:
Arm Circles: Move your arms in large, controlled circles in front of you.
The Wall Slide: Stand with your hands on a wall and slide them up as high as possible.
Overhead Reach: Stretch your arms all the way to the ceiling to counteract the forward hunch often associated with computer work.
These movements can help strengthen your muscles and improve flexibility. Dr. Anelise Silveira, a physiotherapist at the University of Queensland, recommends setting reminders on your phone to stand up every hour or two and perform a quick reset: check if you're slumping, roll your shoulders back, around, and down, hold for five to 10 seconds, and repeat up to 10 times.
Strengthening Your Shoulders Safely
A strong shoulder is vital for everyday activities. Dr. George Murrell, a shoulder specialist, recommends low-impact exercises like swimming breaststroke or using a rowing machine on a light setting to work the back of your shoulder and core without stressing your rotator cuff tendons.
For beginners, grabbing a resistance band and performing simple routines can be an effective way to start. Start with the "stand and lift" exercise, where you stand on the band and lift your arm to the side, front, or overhead. You can also try the "door anchor" move by looping the band around a closed door handle.
Increasing New Activities Gradually
It's essential to approach new activities gradually to avoid straining your shoulders. Dr. Murrell warns that sudden spikes in intense activity can lead to tendon injuries and bursitis. Be mindful of activities that require repetitive overhead movement, such as painting or returning to sports after a break.
Consistency over intensity is key. Experts agree that it's better to start slow and gradually increase the intensity than to rush into high-intensity training programs.
Listening to Pain
While these tips are designed to prevent shoulder problems, if you do experience pain, consult a health professional. Dr. Silveira emphasizes that pain can be an early warning sign of underlying issues. If you notice any unusual pain or discomfort in your shoulders, stop the activity immediately and seek advice from a medical expert.
By incorporating these exercises and tips into your daily routine, you can help maintain healthy shoulders and reduce the risk of injury. Remember, taking care of your shoulders is crucial for overall well-being.
When we stop moving, our bodies start to pay the price. A common culprit is the shoulder, an often-overlooked joint that bears the brunt of daily activities and can quickly become strained if not properly cared for.
Dr. Josh Zadro, a physiotherapist at the University of Sydney, emphasizes the importance of maintaining healthy shoulders through regular movement. "Motion is lotion," he says, explaining that just like our skin needs moisturizer to stay hydrated, our bodies need motion to keep our joints healthy.
To get started, try incorporating these exercises into your daily routine:
Arm Circles: Move your arms in large, controlled circles in front of you.
The Wall Slide: Stand with your hands on a wall and slide them up as high as possible.
Overhead Reach: Stretch your arms all the way to the ceiling to counteract the forward hunch often associated with computer work.
These movements can help strengthen your muscles and improve flexibility. Dr. Anelise Silveira, a physiotherapist at the University of Queensland, recommends setting reminders on your phone to stand up every hour or two and perform a quick reset: check if you're slumping, roll your shoulders back, around, and down, hold for five to 10 seconds, and repeat up to 10 times.
Strengthening Your Shoulders Safely
A strong shoulder is vital for everyday activities. Dr. George Murrell, a shoulder specialist, recommends low-impact exercises like swimming breaststroke or using a rowing machine on a light setting to work the back of your shoulder and core without stressing your rotator cuff tendons.
For beginners, grabbing a resistance band and performing simple routines can be an effective way to start. Start with the "stand and lift" exercise, where you stand on the band and lift your arm to the side, front, or overhead. You can also try the "door anchor" move by looping the band around a closed door handle.
Increasing New Activities Gradually
It's essential to approach new activities gradually to avoid straining your shoulders. Dr. Murrell warns that sudden spikes in intense activity can lead to tendon injuries and bursitis. Be mindful of activities that require repetitive overhead movement, such as painting or returning to sports after a break.
Consistency over intensity is key. Experts agree that it's better to start slow and gradually increase the intensity than to rush into high-intensity training programs.
Listening to Pain
While these tips are designed to prevent shoulder problems, if you do experience pain, consult a health professional. Dr. Silveira emphasizes that pain can be an early warning sign of underlying issues. If you notice any unusual pain or discomfort in your shoulders, stop the activity immediately and seek advice from a medical expert.
By incorporating these exercises and tips into your daily routine, you can help maintain healthy shoulders and reduce the risk of injury. Remember, taking care of your shoulders is crucial for overall well-being.
. I was talking to my friend who's a gym enthusiast and he was saying that people should focus more on strengthening their core and back muscles instead of just doing arm exercises 
. But then I looked into it more and found out that motion is key, like Dr. Josh Zadro said 
. If we're not moving our shoulders regularly, they can get all creaky and whatnot 
.
. And for beginners, using a resistance band is a great way to start exercising without putting too much strain on your shoulder tendons 
. Just be sure to do it gradually and not rush into anything that might cause pain 
. I mean i was just talkin to my friend who's a personal trainer and shes always sayin how importint it is to stretch & move ur shoulder joints every day. I tried these exercises and its like magic 
, i feel so much better now! I think the key is 2 start slow n gradually increase the intensity, dont wanna strain urself 
. And if u do get hurt, just chill n seek help from a doc 
. Anywayz, im all about prioritizin my health n fitness rn 
. I mean, who knew that arm circles were a thing? It's not like we've all been doing them since childhood or anything. But seriously, it's about time someone highlighted the importance of taking care of our shoulders. I'm gonna start doing those exercises ASAP... after I finish this Netflix show 
.
I'm not sold on all this fuss about shoulder health... I mean, sure, it's good to move around and keep our joints loose, but do we really need to make a big deal about it? 
I've been doing arm circles and wall slides for years, but I don't feel like I'm going to collapse under the weight of my own shoulders anytime soon 
. And what's with all these exercises and reminders? Can't we just relax and not worry about it so much? 
I swear, our bodies are like cars and we need to give them a tune-up every now and then! 
If you sit at a desk all day, it's easy to get into bad habits that can hurt your shoulders. Those arm circles and overhead reaches are genius 
- just think of it as a mini-vacation for your joints! 
But seriously, consistency is key when it comes to exercising your shoulders. Don't try to do too much too soon or you'll end up on the injured list 
. Listen to that pain and take care of yourself - trust me, your shoulders will thank you 
Need to move more often! Stagnation leads to shoulder strain 
too much. Arm Circles 
and The Wall Slide 
are must-dos in the mornin' 
and afternoons 
and back, you know? 
!
just remember motion is lotion like dr zadro said it's so simple but we overthink it all the time and that's when we start to feel the strain on our shoulders 
They're like the unsung heroes of our body, carrying us around and whatnot. 
, and even preventing injuries 
. So yeah, motion is lotion, right? 
Get up every hour or two, stretch those arms out to the max, and give your shoulders some love 
!
I mean, think about it, our shoulders are literally the most neglected part of our bodies. We're always slouching around, staring at screens all day, and ignoring that nagging ache in our back. It's like, we know we need to move more, but how do you even get started? 
But what really got me was when they talked about consistency over intensity. Like, don't try to force yourself into some crazy workout routine if you're just starting out. Just ease into it and listen to your body. Pain is a red flag, guys! 
I'm so down for this exercise routine! I've been noticing that my shoulders have been getting a bit tense from all the gaming and screen time 
. Arm circles are a great starting point - it's easy to do anywhere, even at work or on the bus 
. And overheard reach is a game changer for me too, I can already see an improvement in how straight I'm able to sit with my laptop open 
. But what really got me excited is the door anchor move using resistance bands - that's gonna be a great addition to my workout playlist 
it's so true! I've been feeling like my shoulders have been screaming at me lately and now I know why 
. I need to start doing those arm circles and wall slides ASAP 
. And omg the reminders on your phone thing? Genius 
. Consistency over intensity is key, for sure 
. Thanks so much for sharing this amazing article with me, you're literally the best 
.
. It's so important to listen to your body and take care of those shoulders, trust me you don't wanna be like me 
i know i dont take care of mine enuf either 
i was talkin to my friend the other day who works on her computer all day and she was complaining about how stiff her shoulders were 
it really makes a diff if u move ur body regularly, dont u think? 
? Our bodies are like "hey, remember to breathe?" But seriously, it's crazy how often we neglect our poor shoulders. I mean, have you ever tried doing arm circles and wall slides at work? Your coworkers might give you weird looks 
