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Rotator Cuff Neck Pain

July 22, 2011 by  
Filed under Rotator Cuff

rotator cuff neck painIf you are suffering from a rotator cuff injury, besides the obvious shoulder pain and discomfort, it’s not uncommon to suffer from neck pain as well.

The simple reason is that the majority of rotator cuff sufferers also have poor posture.

What happens when we slouch?  Well, the middle of your back rounds, and as a result your head and shoulders roll and fall forward to which provides less space where the rotator cuff can move freely. Overtime, this causes excessive wear and tear on all supporting and surrounding soft tissues.

If you sit at a desk, day in and day out, then you definitely fall into this high risk category.  You should really try to incorporate some simple stretches throughout your day to help alleviate any shoulder pain you may have.

Of course, there are many muscles in the upper body that need to be activated in order to keep a good posture, strong back, neck and shoulders. There are a couple of good exercises that I recommend that you perform on a regular basis that will help strengthen your back and shoulders to help decrease your recurrences of neck pain and rotator cuff discomfort, such as:

· Rowing – this can be performed using a rowing machine, low cable pulley at the gym, rowing a boat, or using exercises bands wrapped around your feet.

· Reverse flies – Lie on a bench or floor.  Get 2 full water bottle and hold them in each hand.  Lie face down on the bench or table.  Let your arms hand down freely.  Bring your arms up and out to your side, parallel to your shoulders – hold and squeeze at the top and then return your arms down.

· Lat pull downs – For this exercise, you’ll a high pulley cable or exercise band.  Gyms and fitness centres have specific lat pull down machines but if you don’t have access to a gym, fear not.  Grab an exercise band or tube and wrap it around a doorknob or handle.  Sit on the floor with your knees bent.  Grab the handles and pull them downwards towards your sides until your elbows are in tight next to your body and arms are bent at a 90 degree angle.  Squeeze your shoulder blades together as you get to this point.  Let your arms return out and up towards the door handle and repeat for 15 repetitions.

· Pretty much any exercises or rotator cuff stretches that helps promote flexibility in the chest, back and shoulder areas.

You should also make regular efforts to practice good posture. Simply by sitting up straight and retracting your shoulders(pulling them back), you will allow more room for your rotator cuff to do it’s job.

A proper thoracic kyphotic curve in the mid-back also enhances rotator cuff function. Increased kyphosis or curvature in the thoracic part of the spine leads to increased vulnerability of rotator cuff injury. If you have a normal thoracic curve, you have a lower risk of shoulder injury, because it usually means that your shoulder position is more normal.

Another important part of posture that should be addressed is the head position. If you have a forward head posture, it needs to be modified. Proper head over shoulder alignment helps to facilitate better shoulder and mid-back positioning, which will improve your overall posture, decrease neck pain and reduce your chances of recurring rotator cuff problems.

If you want to completely eliminate your rotator cuff neck pain without spending a small fortune on expensive doctors and physical therapy so you can get back to all your favourite sports or activities that you had to give up now, here’s your chance!

Not many people know that all it takes are just 4 simple steps that you can do at home without any special exercise equipment to treat and cure your rotator cuff for good!

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