Weekly Cup of Joe - Episode #15 - Shoulder Pain - Self Work / Massage
Read the transcript for this video:
Happy Wednesday, everybody. And welcome to your Weekly Cup of Joe. How's everybody doing this week? We had a rude awakening this morning. And, so there was some snow on the ground didn't like that so well, but we will be moving forward. It has now gone, so that's good. We've been talking about shoulder pain the last few weeks. We did some posture exercises, some stretching exercises, and last week did some strengthening exercises. This week, we're going to talk about some self-care work, some soft tissue work, self soft tissue things that you can do at home your own at home to help loosen those muscles up and keep those muscles loose in between sessions and everything and hopefully, allow those muscles to relax and allow them to stretch better.
So first is a foam roller. So I have half of a foam roller. So it's only about half the length, six inches in diameter. You can use a four-inch diameter, there are varying degrees of how firm they are and, or how soft; doesn't really matter, whatever works best for you, whatever you feel you can tolerate. And we're going to actually be working on the chest muscles here to start with when we're doing a little work on our lap muscles as well. And we're going to also be working on the back of our shoulders, into our Posterior Delts and the Triceps and into that region. Also, so the outside part of your shoulder blade, just to hit all those muscles very nicely, and you can do that with a foam roller, which is really nice.
So to start with, we're going to lay on the ground, but the foam roll is going to basically you're laying your stomach and it's going to go just like this. And you can put your arm up if you want to, you can put your arm down; whatever is comfortable to you. So you lay it on an angle and you then can lean into it and roll back and forth, nice and easy. Your arm can go with it and come back. As I said, you can do more of your arm down the side. I prefer mine up, it gives me a little balance point. So the next one you would do is we're going to lay on the side and you're going to see them back here, I'm going to show you from the front side here and I can talk to you about it. So it's almost like it's under your arms out in front or overhead and you can put this other arm down for protection and for support, you can actually put this arm down too if you want to, but it's a little bit easier and you just kind of rock up and down on the floor and only put what way you feel comfortable. If you don't want to put so much weight, you don't have to make big movements. It can be small movements and you take small little sections, especially if it hurts, and you'd probably find a knot. The tender spots are probably typically areas that are really tight and that aren't feeling so well. They may be the actual spot that hurts on you too.
And lastly is working on the shoulder here and you can put that arm directly on that foam roll. So you're just resting it on that foam roll now, and you're just going up and down. Nice and easy up and down, up and down. Okay, great! So if you spend about three to four minutes on each body part that you want to do, or two to three minutes on each body part, nice and easy you do that every other day. Doesn't have to be every day, but you can do it every day, but at least every other day. If you work on those techniques in the front, the side, in the back, those will hit a great deal of numbers of the muscles surrounding that shoulder joint that affects the rotator cuff and affect the shoulder joint and can affect the pain that you may be having.
You loosen those up and you're able to stretch them a little bit better on a regular basis. The biggest thing is no pain, no gain does not work. So if it is painful, you can ease up. It can be very uncomfortable, but it should not be totally painful. And like I said, two to three minutes per body part you pick, go two to three minutes on each of those spots, four minutes of each of those spots, you have it done within 15 minutes, three or four times a week. That's three or four more times a week than you're doing right now. And if you're stretching on a daily basis, those consistencies over the course of a month, at a time, should really pay off and you really should start to see the benefit of it on that. Hope you guys have a great week, hope you have a great Halloween and a safe Halloween. Everybody stay healthy, stay safe and stay positive. We'll see you next time on your Weekly Cup of Joe. Bye.