We would like to thank CrossFit Oracle in Chula Vista for hosting our workshop on fixing shoulders this past weekend. We covered several principles and techniques, with the key takeaway being 3 key exercises to fix shoulders. Read on to review those exercises. To better understand why a crossfit focused physical therapist is important, take 5 minutes and read our article on the topic here.
Thoracic Exercises to Fix Shoulders
Amongst the number of suggested exercises here, you’ll want to focus on the rotation exercises from minute 3:00 on. By improving your thoracic rotation, you allow your shoulders more freedom to move. Be mindful of which side is tighter, and spend a little bit more time on the more restricted side. Our best piece of advice: go slow.
Using Breath Exercises to Fix Shoulders
As we get older, we lose the ability to naturally breathe into our bellies. Take a deep breath and notice what fills up. Chances are it’s your chest. Believe it or not, that’s NOT what you want. Belly breathing is a staple of what we call down regulation – the ability to calm your body down. By reducing your body’s level of stress, you typically will also reduce the body’s pain response. To make sure you’re doing it right, place a hand on the chest and another on the belly and pay attention to which one rises.
Breath + Rotation Exercises to Fix Shoulders
Now let’s combine those together. Applying the breath to some gentle rotation is a great exercise to fix the shoulder. Do this for 2-3 minutes a side, or until you feel your shoulder and lat begin to release. The key cue here is to gently tuck the pelvis while doing this.
If you’re dealing with shoulder pain, or are looking for exercises to fix shoulders, low back, knees, or other parts of your body, give us a call. You can schedule an appointment directly by clicking HERE.
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