Eastbourne Chiropractor: Shoulder Pain and Boxing Pt 2
Hi! Chris here, your Eastbourne Chiropractor. This is part two of my blog on shoulder pain and boxing. In part one, I spoke about the anatomy of the shoulder and some reasons for shoulder pain in boxing.
In this blog, I will give you some shoulder stretches and self-release exercises that you can do at home or in the gym. Give these exercising a try if you have been suffering with shoulder pain.
First things first, seek the advice of a healthcare professional! If shoulder pain is affecting your boxing training or your ability to complete everyday tasks, this should be investigated to determine the cause.
As chiropractors, we deal with a variety of musculoskeletal complaints that affect the shoulder joints and surrounding muscles. The solutions for these complaints can be relatively simple and solved with chiropractic care. Other times, it can be a little more complicated and require further investigations and imaging.
If you are suffering with persistent shoulder pain, here at Lushington Chiropractic Eastbourne, we would be happy to help.
Self-Myofascial Release for Muscle Tightness
These are my go-to exercises to relieve shoulder pain – for those who enjoy boxing training or simply want to find out a bit more.
Latissimus Dorsi (Back) Foam Rolling
To foam roll this area, start seated on the floor with your foam roller. From here, lay on your side with the foam roller placed horizontally under your armpit, with your arms in a comfortable position. Your upper leg can offer stability, as in the picture.
Once in position, elevate your hips slightly as you roll up and down the foam roller. Pay close attention to any areas of particular tightness. Repeat these movements until you feel some of the tightness ease off, then switch sides.
Pec Minor (Chest) Tennis Ball Release
In order to do this exercise, all you need is a tennis ball and a wall. Place the tennis ball in the area of your chest just before the shoulder, just like in the picture.
Now, facing the wall, put the tennis ball in place on your chest while leaning against the wall. Keeping the tennis ball pinned against the wall from here, move side to side, up and down, or in circular motions to release the tension within the muscle.
You can do these stretching exercises daily to help reduce pain in the shoulders
Pec (Chest Stretch)
To stretch the chest all you need is a door frame.
Stand in a split stance with your arm at a right angle on the door frame. Then just lean your bodyweight forward till you feel the stretch across your chest.
Hold from twenty seconds to one minute, then relax. Perform this three times on each side daily.
This stretch will help to loosen all the muscles (rotator cuff) on the back of your shoulder and shoulder blade.
Start by lying on your side on the floor with your bottom arm horizontal and your fingers pointed to the ceiling. You can support your head with a pillow for comfort if needed.
Now with your other hand, gently push down on the back of your hand until you feel a stretch in the back of your shoulder. Hold from twenty seconds to one minute, then relax. Perform this three times on each side daily.
Lushington Chiropractic Eastbourne
If you are fed up with your shoulder pain, I would love to help.
Contact me at Lushington Chiropractic Eastbourne or call on 01323 722499 for a complimentary chat and we can discuss your shoulder pain.
Hope you found the exercises in this blog helpful.
Your Eastbourne Chiropractor.
By Chris Spacagna
Call now 01323 722499