• Advanced Vitality

Shoulder Pain Solutions: Day 1

The shoulder joint is a shallow joint which means we have a lot of range of motion aka we can move it in many directions - however it also means that it can be injured more easily. Common shoulder injuries include sprain, strains and even dislocations, but more often, we see chronic repetitive injuries from old traumas or sports injuries and mild forms of frozen shoulder. This weeks series is dedicated to movements designed to reduce shoulder pain and restriction. This information comes from the Canadian Chiropractic Guideline Initiative in partnership with the Centre for Disability Prevention and Rehabilitation.

Today we look at the scapula (shoulder blade) movements. The scapula is the bone that bridges and attaches your arm to your body. Even after a shoulder injury has resolved, we often find improper scapular movements.




Instructions (Do each movement 10 times 2-3x/day)

Scapula Protraction:

1. Sit with both arms extended in front of you.

2. Push your fists forward, while keeping your arms straight in front of you.


Scapula Retraction:

1. Sit with your arms beside you and elbows bent to 90 degrees.

2. Gently squeeze your shoulder blades together (think of squeezing a quarter between your shoulder blades in the middle of your spine).


Scapula Elevation:

1. Stand with your arms resting down by your sides.

2. Gently retract your scapula (squeeze your shoulder blades) bringing your shoulders slightly backward.

3. Hold that position and lift your shoulders up toward your ears.


Scapula Depression:

1. Stand with your arms resting down by your sides.

2. Gently retract your scapula (squeeze your shoulder blades) bringing your shoulders slightly backward.

3. Hold that position and try to slide your shoulder blades down toward your buttock.

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Conveniently located just around the corner from the Brampton Courthouse, Advanced Vitality's all female staff of practitioners provides exceptional Family Chiropractic and Massage Therapy care. We are also a proud Ideal Protein Weight Loss Clinic since 2014.

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197 County Court Blvd. Suite 205

Brampton, ON L6W 4P6

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