Pain and twinge in the shoulder

Undeniably, feeling pain or twinge in the shoulder restricts specific exercises, such as front and lateral raises.

Becoming a frustrating obstacle that needs immediate attention.

Learning to activate your scapulae can be the first step to improving this persistent pain through better body awareness.

A targeted shoulder warm-up, focused on activating the scapulae, can be just the thing to relieve pain and restore mobility.

Some keys to this activation will be presented later.

It is clear that chronic shoulder pain can lead to chronic limited movement, hindering hypertrophy and increasing the risk of injury due to inadequate recruitment of secondary muscles.

In this way, persistent shoulder pain not only limits the functionality of the limb, but can also cause a chain of reactions, such as back pain, due to compensation and incorrect recruitment of surrounding muscles.

Contrary to popular belief, shoulder pain can originate in the scapula; pre-workout activation exercises improve awareness and correct execution.

Additionally, incorporating scapular activation exercises before your workout and throughout the day can be a game-changer for improving shoulder pain, thus highlighting the importance of proper execution and muscle awareness.

Lie on your stomach and place your hands behind your back. Then, bring your shoulder blades together and raise your hands, relaxing your shoulder blades again after each repetition.

Exercise 2: Rotation with Scapulae Together

Initially, bring your shoulder blades together, ensuring your elbow is away from your body, then rotate your arm in a controlled manner.

This exercise, which can be performed with or without the use of weights, must be performed with attention to proper technique and conscious activation of the muscles involved.

It is important to note, however, that if there is any sensation of pain or twinge in the shoulder during the movement, it is prudent to stop the activity immediately to avoid worsening the situation.

Exercise 3: Forming the “W”

Simulating a “W”, raise your arms without touching the floor with your hands, feeling the movement of the scapula and working consciously, up and down.

For a comprehensive understanding of the techniques presented, check out the full video on Instagram.

 

 

 

 

 

View this photo on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by Osteopath PhD in pain treatment and control – Brasília DF (@fellipeamatuzzi)

Prigoo knows that Fellipe Amatuzzi's videos can help in the process, but we emphasize that they do not replace personalized diagnosis and monitoring. Contact us through social media or the website we provided above.

With warming up and activating the scapulae, under the guidance of a specialist, you can effectively improve pain and pain in the shoulder and achieve hypertrophy in the medium term.