Corrective Exercise & Mobility Strategies To Relieve Shoulder Pain

Corrective Exercise & Mobility Strategies To Relieve Shoulder Pain

Written By:  Deb Preachuk BRS, BPE, CF-L1

One of the biggest complaints I hear from athletes, particularly athletes who like to lift weights over their head is shoulder pain.  

"The shoulder is a complex anatomical structure, and proper mobility and stability must be in place for the joint to perform most efficiently and without increased risk of injury. Rehab and pre-hab work is highly recommended for any athlete looking to improve or maintain shoulder health and function." 

Zachary Long, CrossFit Journal, September 2014

Moving incorrectly in a training environment or athletic pursuit without correcting it increases your susceptibility to injury and/or chronic pain.  When you develop and reinforce faulty body mechanics, eventually the patterns you repeat in practice show up during your workouts and competitive performance and it’s only a matter of time until something in the body “gives.”

All athletes want to know how to increase their athletic performance and decrease potential for injury.  Most know they should mobilize, stretch and correct muscle and joint imbalances in order to train optimally and avoid overuse injuries.  The problem is, that if you don’t know what or how to do it, often you end up doing nothing at all.  So, if you want to increase flexibility, reduce stiffness, fine a more free and full range of motion, AND less pain in your shoulders then this is the class for you!  

Please join me this Saturday, November 12th, 2016 (10:00 - 11:00 am) at CrossFit 5885 in Apple Valley, MN for a hands-on instructional foam rolling and self-mysofascial release session.  

We will be learning easy to do movements to address dysfunctions, myo-fascial restrictions and alignment issues in the SHOULDERS.  

This class is open to members and the general public (drop-in is $20, and a 10 Class punch pass is $180)!  If you plan to attend, please arrive 15 minutes early.

Come and learn how to mobilize, stretch and correct the upper body using simple tool like lacrosse balls and a Foam Roller.  Benefits include:

  • increased joint range of motion 
  • enhance muscle recovery
  • reduce and help prevent injury 
  • help break down built up waste product causing tissue restrictions PLUS

It Feels Really Good (well... okay, once your all done since mobilization in the heat of the moment feels like it's a "hurt so good" kind of thing....)

In the meantime, check out and try this sample of an easy to do Anterior Shoulder/Chest Compartment Release. 


And when you're finished you'll have an at-home preventative health care routine that allows you to confidently eliminate pain and reduce the potential for chronic/repetitive stress injury due to dysfunctional movement patterns.  Done long-term, you'll improve your posture and optimize your movement skills for better conditioning and performance.

NOTE:  Bring the following with you to class: 

  • single lacrosse ball 
  • double lacrosse ball 
  • foam roller 
  • yoga block 
  • yoga mat

Questions about equipment or attending?  Please contact Deb for details.  Hope to see you there!

If you enjoyed this article PLEASE comment and SHARE!

Stock Photo Credit:

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is a Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.   

You can follow Deb on Facebook, Twitter, and LinkedIn, or subscribe to her YouTube, Pinterest or Instagram pages.

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