It's critical to maintain strong, healthy shoulders

Shoulders play a critical role in our everyday life from lifting objects and playing sports to doing simple daily activities like showering, driving and getting dressed. The use of the shoulder joint in everyday movement can result in shoulder pain and tightness. This is a common complaint that can be brought on by an injury, improper healing, overuse, arthritis and even just aging. Shoulders can become tight from poor posture, sitting too long, over training shoulder muscles, never stretching, suffering from an injury or experiencing pain but not seeking treatment. The cumulative effects of these habits can result in a chronic issue that can limit mobility and even reduce quality of life.

To help prevent shoulder pain and tightness, experts say good posture is extremely important whether you are sitting or standing. Sitting at a desk or looking at a phone or tablet shifts the head down, pulling on the neck and upper back, including the shoulders, causing everything to roll forward. For better posture, start by placing the computer screen or TV at eye level. This positioning prevents the bend of the upper back and neck and will reduce the risk of shoulder tightness. Throughout the day, do posture checks. If you find that you slouch, sit up tall and roll the shoulders back to open everything up.

Basic stretches can be very effective in reducing shoulder and even neck pain. In fact, shoulder tightness can lead to neck pain. In a four-week study, consistent stretching not only reduced shoulder tightness, but also improved neck function and reduced pain in those with moderate to severe neck and shoulder pain. Stretching the muscles that surround the shoulder joint also stretches the connective tissue, allowing for greater extension during activity.

Routine stretching can help reduce tension and increase mobility and flexibility. Stretching can be done anywhere at any time with little to no equipment. Use a doorway, a wall or even a towel to assist with stretches. Stretches should be done daily when your muscles are warm, so after a brisk walk or activity. Hold the stretches for 30 seconds without bouncing, and be sure to breathe. The stretch should not cause pain, as overstretching can cause more harm to the joint.

The shoulder joint is made up of eight muscles that allow for movement in multiple directions. The rotator cuff is made up of four muscles that are considered the most important for good shoulder health. They are located deep beneath the superficial deltoid muscles, the muscles that most individuals focus on strengthening. While it is important to develop all three heads of the deltoid (anterior, lateral and posterior), the rotator cuff muscles should be given equal attention.

Shoulder pain can become a chronic issue if it is not addressed. The shoulder is the most complex joint in the body, but it is possible to reduce pain without surgery. Guidance for shoulder stretching and strengthening exercises can be provided by a licensed personal trainer, physical therapist or physician. Massage therapy is also an option for applying tension relief techniques that can reduce stiffness.

Missy Corrigan is executive of community health for Sumter Family YMCA. She can be reached at mcorrigan@ymcasumter.org or (803) 773-1404.