Why Do I Get Shoulder Pain When Reaching Behind My Back?
Experiencing shoulder pain when reaching behind your back can be frustrating. Everyday tasks like putting on a jacket, tucking in your shirt, or even personal hygiene can become challenging. This discomfort often arises from a lack of internal rotation in the shoulder joint, leading to compensatory movements that pinch the rotator cuff tendons.
What Causes Shoulder Pain?
The primary cause of shoulder pain during these movements is the restriction of internal rotation. When this motion is limited, the shoulder blade compensates by tipping forward. This action can lead to pinching of the rotator cuff tendons, causing discomfort. Additionally, stiffness in the shoulder capsule and surrounding muscles can further exacerbate this issue.
Three Simple Fixes for Shoulder Pain
To alleviate shoulder pain when reaching behind your back, follow this three-step process that targets the capsule, muscles, and provides practical techniques for more comfortable movement.
1. Addressing the Shoulder Capsule
The first step is to focus on the posterior capsule of the shoulder. You can use a resistance band to facilitate this. Opt for a thicker band with substantial tensile strength, such as a pull-up band.
To perform the exercise, fold the band in half and wrap it around a stable vertical object, like a bed post. Slide your arm through the loop, keeping your elbow at a comfortable angle (about 45 to 90 degrees). Lean slightly forward to create backward pressure on your shoulder while moving into internal rotation.
Perform this exercise for one minute, taking breaks as needed, and repeat for three sets. This self-mobilization technique helps to keep the shoulder joint centered and reduces pain during internal rotation.
2. Releasing Muscle Tension
Next, it’s important to release tension in the muscles surrounding your shoulder. The infraspinatus and teres minor are two key rotator cuff muscles that can contribute to pain. You can use a tennis ball to massage these areas.
For the infraspinatus, place the tennis ball between your shoulder blade and a wall. Apply pressure for about 90 seconds on any tender spots you find. Similarly, for the teres minor, lean sideways against the wall with the tennis ball, rolling until you find a sore area, and hold for the same duration.
If you have access to a massage gun, you can also use it to relieve muscle tension. Devices like the Soozo can help target these hard-to-reach areas effectively.
3. A Simple Trick for Reaching Behind Your Back
Finally, to enhance your ability to reach behind your back comfortably, focus on your shoulder blade’s position. Instead of solely relying on the shoulder joint, engage the muscles between your shoulder blades.
Begin by pulling your shoulder blades back and squeezing them together. This motion allows your shoulder blade to move more effectively, reducing the need for excessive internal rotation. As you reach behind, think about bringing your shoulder blade around your body while moving your arm.
Conclusion: Take Action Against Shoulder Pain
By implementing these three strategies, you can alleviate shoulder pain when reaching behind your back. Remember to focus on mobilizing your shoulder capsule, releasing muscle tension, and effectively using your shoulder blade to complete movements. Consistent practice can lead to significant improvements in your comfort and mobility.
For additional tips on managing shoulder pain, consider exploring other resources or consulting with a physical therapist for personalized advice.