Shoulder Depression…
And no, we are not referring to the global pandemic.
Our physiotherapist, CAITLIN knows all about it! You may of heard someone tell you to pull your shoulders ‘down and back’, but if we told Caitlin to do that we would aggravate her problem. Her left scapula is TOO LOW!
SO, YOUR SHOULDERS ARE DEPRESSED…WHAT ARE WE GOING TO DO?
We are seeing depressed shoulders more frequently in the clinic, and some of this may be from increased working from home scenarios and a change in exercise routine that has come about with gyms closing. This will cause a lot of problem when trying to use your arms above your head.
A depressed shoulder is easy to spot. Things to look for:
A downward slope of the shoulder girdle
Increased or reduced distance between the inside border of the shoulder blade and spine
Your sternoclavicular joint (inside end of collar bone) sitting higher than your shoulder (it should be the opposite)
The aim of rehabilitation is to release/loosen the muscles overactive and pulling the scapula down (lower trapezius and lats) and strengthen/shorten the muscles that are weak and lengthened (upper trapezius and rotator cuff).
Things to avoid until your scapular is corrected:
Deadlifts
Pull up/ chin up variations
Farmer carries
Weighted dumbells with other exercises such as lunges
Overhead Pressing
In this video (https://www.facebook.com/carlingfordactivehealth/videos/3035870216435205), Lauren is demonstrating an early intervention exercise with the 3 levels involved. Please note each level must be mastered before progressing to the next level:
Modified Scaption Shrug (non weighted)
Modified Scaption Shrug (weighted)
Reverse Shrug
Stay tuned over the coming weeks for further exercises along the rehabilitation journey in correct depressed shoulders.
Concerned you might have depressed shoulders? Call 9873 2770 or book online (https://bookings.nookal.com/bookings/location/39XKS) today to consult with one of our physiotherapists.
We are here to Keep you Active for Life!