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  • Writer's pictureExeter Health Plus

Keep your shoulders healthy with these 5 top tips

The shoulder joint is made up of three bones; the scapula (shoulder blade), clavicle (collar bone) and the humerus (upper arm bone). The humerus forms a ball and socket joint with the scapula and this gives the shoulder an incredible range of movement. This movement is very useful to us but it also means that shoulder problems can be debilitating.

Here are our 5 top tips to keeping great shoulder health

  1. Proper Posture: Maintaining good posture is essential for shoulder health. Slouching or hunching forward can put unnecessary strain on the shoulders and lead to issues like impingement or rotator cuff injuries. Keep your shoulders relaxed, down, and back, with your spine in a neutral position, whether you're sitting or standing.

  2. Strengthening Exercises: Incorporate exercises that strengthen the muscles around the shoulder joint, including the rotator cuff muscles, deltoids, and upper back muscles. Focus on exercises like shoulder presses, rows, lateral raises, and external rotations to build strength and stability in the shoulders.

  3. Stretching Routine: Regular stretching can help maintain flexibility and range of motion in the shoulders, reducing the risk of injuries. Include stretches for the chest, shoulders, and upper back in your routine to counteract the effects of sitting and activities that involve repetitive shoulder movements.

  4. Avoid Overuse: Be mindful of overusing your shoulders, especially during activities that involve repetitive motions or heavy lifting. Take frequent breaks, vary your activities, and avoid staying in one position for too long to prevent strain and fatigue in the shoulder muscles.

  5. Listen to Your Body: Pay attention to any signs of discomfort or pain in your shoulders, and don't ignore them. If you experience persistent pain, weakness, or limited range of motion, it's essential to consult a healthcare professional for proper diagnosis and treatment. Ignoring symptoms can lead to further injury and complications down the line.

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