{"id":4577,"date":"2019-05-14T17:42:29","date_gmt":"2019-05-14T21:42:29","guid":{"rendered":"https:\/\/corelifemd.com\/?p=4577"},"modified":"2019-06-18T17:30:15","modified_gmt":"2019-06-18T21:30:15","slug":"3-moves-to-help-with-shoulder-pain","status":"publish","type":"post","link":"https:\/\/corelifemd.com\/dev\/3-moves-to-help-with-shoulder-pain\/","title":{"rendered":"3 Moves to Help with Shoulder Pain"},"content":{"rendered":"[vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]<span style=\"font-weight: 400;\">You may be reading this because you have a \u201cbad arm\u201dor a \u201cbad shoulder.\u201d \u00a0If that\u2019s the case, you are not alone. In fact, close to 70% of Americans experience shoulder pain at some point in their lives. Shoulder pain can cause limit us from being able to participate in our favorite activities. \u00a0But what if a few key exercises could get that bad shoulder feeling right again? Worth trying right? Keep reading to learn more!<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;]\n    <div class=\"col span_12 section-title text-align-center extra-padding\">\n\t\t<h2>\n<h5 style=\"text-align: left;\"><b>Common Causes of Shoulder Pain<\/b><\/h5>\n<\/h2><\/div><div class=\"clear\"><\/div>[\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]<b>Sedentary Behavio<\/b><span style=\"font-weight: 400;\">r<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lack of movement within the shoulder joint will cause a decrease in fluid production. This fluid prevents friction and stiffness enabling pain free movement.<\/span><\/li>\n<\/ul>\n<p><b>Weak Musculature<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"> Weakened rotator cuff muscles allow excessive movement causing the shoulder to become unstable and \u201cout of place.\u201d<\/span><\/li>\n<\/ul>\n<p><b>Unhealthy Movement <\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Forward head posture (rounded shoulders) will cause a forward tilt of the shoulder blade, leading to impingement and cervical spine pain<\/span><\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;]\n    <div class=\"col span_12 section-title text-align-center extra-padding\">\n\t\t<h2>\n<h5 style=\"text-align: left;\"><b>Let&#8217;s Get Moving!<\/b><\/h5>\n<\/h2><\/div><div class=\"clear\"><\/div>[\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]<span style=\"font-weight: 400;\">These movements can be comfortably performed 3x\/week, in less than 10 min.\u00a0 This quick and easy \u201ccorrective exercise\u201d routine can alleviate shoulder pain by activating muscle groups responsible for healthy posture.<\/span><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;]\n    <div class=\"col span_12 section-title text-align-center extra-padding\">\n\t\t<h2>\n<p style=\"text-align: left;\"><strong>External Rotation (Posterior Rotator Cuff) &#8211; 20 controlled reps each arm<\/strong><\/p>\n<\/h2><\/div><div class=\"clear\"><\/div>[\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-4581 alignleft\" src=\"https:\/\/corelifemd.com\/wp-content\/uploads\/2019\/05\/IMG_7918-300x225.jpg\" alt=\"\" width=\"299\" height=\"225\" srcset=\"https:\/\/corelifemd.com\/dev\/wp-content\/uploads\/2019\/05\/IMG_7918-300x225.jpg 300w, https:\/\/corelifemd.com\/dev\/wp-content\/uploads\/2019\/05\/IMG_7918-768x576.jpg 768w, https:\/\/corelifemd.com\/dev\/wp-content\/uploads\/2019\/05\/IMG_7918-1024x768.jpg 1024w\" sizes=\"(max-width: 299px) 100vw, 299px\" \/>1. Hook a light band to a stable area (a door knob works great)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2. Walk a comfortable distance away from the band, increasing tension so there\u2019s no slack in the band <\/span><\/p>\n<p><span style=\"font-weight: 400;\">3. Keep the elbow tucked to your side and move your arm like a door hinge.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4. Open the arm until it is perpendicular with the body and return to resting position to complete 1 rep<\/span><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;]\n    <div class=\"col span_12 section-title text-align-center extra-padding\">\n\t\t<h2>\n<p style=\"text-align: left;\"><strong>Banded Rows (Back Muscles i.e. Lats) &#8211; 20 controlled reps<\/strong><\/p>\n<\/h2><\/div><div class=\"clear\"><\/div>[\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-4583 alignleft\" src=\"https:\/\/corelifemd.com\/wp-content\/uploads\/2019\/05\/IMG_7920-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/corelifemd.com\/dev\/wp-content\/uploads\/2019\/05\/IMG_7920-225x300.jpg 225w, https:\/\/corelifemd.com\/dev\/wp-content\/uploads\/2019\/05\/IMG_7920-768x1024.jpg 768w, https:\/\/corelifemd.com\/dev\/wp-content\/uploads\/2019\/05\/IMG_7920.jpg 1944w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">1. Loop a light band to a stable area so there is an even length on each side to grasp with each hand<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2. Walk a comfortable distance away from the band, increasing tension so there is no slack<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3. Pull the band into your body, keeping your arms close to your side as you squeeze your shoulder blades together (1rep)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4. Ensure your shoulders do not rise towards your ears.<\/span><\/p>\n<p>&nbsp;<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;]\n    <div class=\"col span_12 section-title text-align-center extra-padding\">\n\t\t<h2>\n<p style=\"text-align: left;\"><strong>Open Book Chest stretch (Pectoralis) &#8211; 20 seconds each side<\/strong><\/p>\n<\/h2><\/div><div class=\"clear\"><\/div>[\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-medium wp-image-4582 alignleft\" src=\"https:\/\/corelifemd.com\/wp-content\/uploads\/2019\/05\/IMG_7919-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/corelifemd.com\/dev\/wp-content\/uploads\/2019\/05\/IMG_7919-225x300.jpg 225w, https:\/\/corelifemd.com\/dev\/wp-content\/uploads\/2019\/05\/IMG_7919-768x1024.jpg 768w, https:\/\/corelifemd.com\/dev\/wp-content\/uploads\/2019\/05\/IMG_7919.jpg 1374w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/> <\/span><span style=\"font-weight: 400;\">1. Lay on your back and bend your knees to ~ 90 degrees<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2. Roll your body to the left direction so that you lay on your hip<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3. Turn just your upper body to the right (as comfortably as possible) <\/span><\/p>\n<p><span style=\"font-weight: 400;\">4. Allow the top arm to open so both shoulders are on the ground<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5. Repeat on the opposite side.<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]<i><span style=\"font-weight: 400;\">Corelife\u2019s fitness program is designed to enhance functionality through a mindful and movement based approach. \u00a0Our program focuses on healthy pain-free movement so that daily movement and exercise enhance your overall health and well being!\u00a0 <a href=\"https:\/\/corelifemd.com\/find-locations\/\">Contact your local CoreLife trainer<\/a> with any questions about these or any exercises!<\/span><\/i>[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]You may be reading this because you have a \u201cbad&#8230;<\/p>\n","protected":false},"author":9,"featured_media":4617,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5,12],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Moves to Help with Shoulder Pain | CoreLife Healthcare<\/title>\n<meta name=\"description\" content=\"3 moves to help with shoulder pain. Easy exercises to help relieve shoulder pain. Advice from an expert - CoreLife&#039;s Director of Fitness, Cory!\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Moves to Help with Shoulder Pain | CoreLife Healthcare\" \/>\n<meta property=\"og:description\" content=\"3 moves to help with shoulder pain. Easy exercises to help relieve shoulder pain. 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