A Quick Solution to “Pinching Shoulders”

Have you ever experienced a pinching sensation in the front or side of your shoulder when reaching overhead? Most of the time healthcare providers will refer to this as shoulder impingement syndrome; however, the cause of this issue is a bit complicated. There are a number of reasons why your shoulders pinch and some of these reasons could include muscle weakness, inflammation, rotator cuff injury, neck injury, or joint stiffness.

In this blog we will focus on one of the most common reasons why someone develops pinching shoulders with overhead lifts.

Lifting anything above your head is a movement that requires more than just a strong shoulder. It also requires proper flexibility throughout your upper back (the thoracic spine region). However, the issue is that most of us are very stiff or tight in this area.

Unfortunately, most of our daily habits such as sitting at a desk or looking at our phones, causes poor posture and decreased flexibility.

Motion throughout our thoracic spine is extremely important and allows us to accomplish things such as deep breathing, lifting, pushing. Therefore, improving thoracic spine mobility is an important first step in preventing injury and building a strong and safe overhead position. Here are a few things to incorporate into your daily routine.

I. Practice Good Sitting Posture.

● Position your head so that your ears are over your shoulders

● Ensure your chest is up and shoulders are back

● You may use a small lumbar roll or towel for your office chair

II. Perform Simple Stretches for your Neck, Back, and Shoulders.

● Here’s an example of a simple exercise.

(1) Lay on your right side with the knees bent and your left hand on the floor

(2) Slowly sweep your left arm in a large circle. Let your neck and trunk rotate (follow your hand with your eyes)

(3) Repeat on the opposite side

(4) Bring your knees higher to feel a stretch higher along your back. If this is uncomfortable, lower your knees

III. Include Upper Back Strength Exercises

● Practice squeezing your shoulder blades together throughout the day

● Add some seated or bent over rows to your strength training routine

***Please note this is not a complete approach to diagnosing and treating shoulder injuries. If at any point during this exercise routine you begin to feel physical discomfort, you should stop immediately and consult a medical professional.