Ep 379 – Healing Comes in Different Forms!
Ep 378 – Why Does My Shoulder Crack, Pop, or Click?
Ep 376 – Frozen Shoulder, Common Symptoms
Ep 373 – Improve Shoulder Rotation (Range of motion)
Ep 372 – Shoulder Dislocation & Instability Tests
Ep 366 – Why Your Shoulder Always Hurts?
Ep 361 – Must Have Exercises for Shoulder Rehab!
Ep 358 – Elevate/Depress Shoulder Mash
Ep 357 – Upper Trap Release (Why I don’t do This One Often)
Ep 356 – Myofascial Release to the SCM for Headaches & Neck Pain
Ep 355 – Scapular & Shoulder Mobility Drill
Ep. 354 – How to Release the Tricep & Shoulder?
How To Release The Triceps & Shoulder?
Releasing the tricep and shoulder (especially the tricep) is often an overlooked muscle when it comes to pain & function but releasing it typically free up nerve entrapments, shoulder pain, and elbow pain.
Why The Triceps?
The tricep has three muscle bellies and as we said before it can help with shoulder and elbow pain. The tricep muscle has attaches all the way from the bottom of the shoulder and past the elbow. In many cases, you can have an impingement of the axillary nerve that can get caught up at the posterior shoulder. This is an interesting area because you have part of the rotator cuff and here and the tricep muscle that runs down. In addition, the Radial nerve runs behind the arm and then runs down right next to the tricep.
So if you are having nerve entrapments in the back of the shoulder or even the arm, you can likely get some relief of pain by freeing up this muscle and allowing the nerve to slide and glide better.
What is the relation of the Triceps muscle & Elbow Pain?
The major extensor of the elbow is the triceps muscle and I often see this muscle (as well as the Anconeus mm) involved in pain that is directly behind the elbow. Often times you will see this in active individuals who do powerful extension movements like tennis but this can be seen in a lot of people who lift (bench press/ push press). Of course, this can occur in other movements but these are very common.
Typically, these people will get very localized pain at the back of the elbow so learning to roll out the tricep at the muscle belly is important. In these cases, it may be necessary to treat the tricep tendon (but make sure you do not compress too hard on the tendon as it will be painful) and a bit past the elbow into other surrounding muscles.
The tricep muscle is often neglected in many injuries, rehabilitation, and even treatment by therapists. Using myofascial release techniques via a foam roller, tennis ball, lacrosse ball, etc is a great way to mobilize that area so that you can create a better movement pattern for the shoulder, & the associated nerves, tendon to move properly.
If you are ever doing self myofascal release or any body work and you have increased pain or discomfort, it is always advised to stop, lighten the pressure, re-consider the movement, or seek professional help.
This muscle group is a great method to healing a lot of shoulder, nerve, and elbow pain so make sure you give it a try.
Ep. How to Get Mobility In the Mid-Back, Lat, and Shoulder?
Ep 347 – This Exercise is Killing Your Shoulder
Why Your Shoulder Still Hurts?
Not all exercises are created equal. As a Sports Chiropractor and shoulder specialist, we often see a lot of shoulder injuries & rotator cuff injuries but all of these injuries have one thing in common… poor movement of the scapula. This is called scapular dyskinesis and truly contributes to poor shoulder movements, increases the chances of neck pain and mid back pain as well.
Lets Talk Rotator Cuff
Many are familiar with the rotator cuff band exercises. You know the ones where we use a band and rotate inward and outward? Well, a lot (actually a ton) of people do this with weights in their hand but it is completely incorrect!!!
External rotation with the bands are fine but when it comes to using weights its pretty much useless. The reason is that there is no force to oppose that movement, meaning you need to have resistance. When you are holding weights in your hand the force of the weight (and gravity) is downward. When you are doing this exercise, you are holding the weight in your hand then rotating in external rotation. As a result, you are not activating the muscle within the rotator cuff and posterior shoulder girdle as effectively.
So what happens is people have to hold this weight in place (isometric hold) and they are mostly strengthening the forearm (grips) and bicep. Yes, you may be getting a small amount of shoulder firing but its not a true shoulder or rotator cuff movement. The rotator cuff is does rotation of the shoulder but the primary job is actually to hold the joint into a good position. That is why you want a strong and stable muscles that are not undergoing imbalances.
The force you need to generate to get rotation (and the fact that there are no opposing forces) allows you to overly rotate and shear the rotator cuff, ligaments, and tendons within the shoulder which can then cause injury, damage to it.
If for some reason you are no doing damage to the joint then great… but the truth is you are NOT strengthening it so don’t expect to improve your rotator cuff strength or have muscle gains with this either! No wonder you are likely not getting the results you want or are continuing to have shoulder pain.
Strengthening a muscle requires resistance against a movement. Weight (gravity) goes down, so you go up! Want external rotation, well the weight then needs to be pulling inward. Think about where your forces are before doing the movement and what you need to do to oppose or work against that movement. Knowing this concept can help you avoid other improper movements and help you isolate other muscles. You will be surprised the results you can get when you engage in proper joint mechanics and give the muscle complex the proper resistance.