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4 Habits That Support Strong Healthy Shoulder Joints
Your shoulders are essential for nearly every upper body movement, from lifting and reaching to stabilizing your arms. Strong and healthy shoulder joints are key to keeping your range of motion flexible and pain-free.
Santa Barbara, California, board-certified orthopedic surgeon Matthew Pifer, MD, has extensive experience helping athletes and active individuals keep their shoulders healthy. Dr. Pifer uses the latest advancements to diagnose and repair shoulder injuries and helps people find appropriate solutions for shoulder recovery.
Knowing that there are steps you can take to keep your shoulders strong should empower you. Incorporating a few habits into your routine can help keep your shoulders in top shape and reduce the likelihood of strain or injury over time. Here are four impactful habits to support your shoulder health.
#1: Maintain good posture
Good posture is the foundation for joint health, especially in your shoulders. Hunching forward places extra strain on the shoulder muscles, ligaments, and tendons. Over time, this can weaken the joint, lead to muscle imbalances, and increase the risk of conditions like rotator cuff injuries or shoulder impingement.
Keeping your back straight and shoulders aligned helps distribute weight evenly across your muscles and joints, preventing undue stress. Simple practices like checking your posture while sitting and adjusting your workspace to keep screens at eye level can make a significant difference.
#2: Strengthen the surrounding muscles
Strong shoulders depend on the supporting muscles around them, including the rotator cuff, upper back, and core. Regular strength training focused on these muscle groups can improve stability and protect your shoulder joints from injury.
Exercises like rows, shoulder presses, and external rotations build strength in the key muscles that support the shoulder joint. Proper form and starting with lighter weights are crucial to avoid overstressing the area. Consistent strengthening exercises make a significant difference in the overall durability of your shoulders.
#3: Stretch regularly
Adding shoulder stretches to your regimen helps to keep the shoulder joints flexible and maintain a full range of motion. It also reduces stiffness. Performing shoulder stretches, such as arm circles, cross-body arm stretches, and doorway stretches, help release tightness in the muscles and connective tissues around the joint.
Stretching after a workout or whenever you feel stiffness can relieve tension, boost circulation, and support recovery. What’s more, a flexible shoulder joint is less prone to strain and injury, making stretching a beneficial habit for shoulder health.
#4: Avoid repetitive strain
Repetitive motions, especially those involving overhead movements, are a major risk factor for shoulder strain and overuse injuries because they continuously strain the shoulder. Activities like lifting, carrying, or even certain athletic movements, like those used in baseball, can lead to overuse injuries if repeated frequently without proper technique.
To minimize strain, try to vary your movements, take breaks when possible, and use correct lifting techniques to protect your joints. If your work or hobbies require repetitive shoulder use, being mindful of your form and incorporating rest periods can help safeguard your shoulder health over the long term.
Keep your shoulders strong and pain-free
Healthy shoulder joints are essential for your daily activities and overall quality of life. If you’re experiencing shoulder pain or want guidance on strengthening your shoulders, consult with an orthopedic specialist like Dr. Pifer.
Now is an excellent time to take steps to keep your shoulders strong, resilient, and ready for whatever life throws your way. Contact us today to schedule a consultation with Dr. Pifer.
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