Written by Michael Beynon Qualified Osteopath & Sports Therapist
Shoulder pain doesn't have to stick
As an osteopath, I often see clients struggling with shoulder pain. In many cases, this discomfort stems from underused or weak shoulder muscles. When these muscles are asked to handle more than they’re used to - like during a deep cleaning session or a DIY project - they can become easily irritated. Which, if left untreated, can often become painful or limit you from doing the things you want to do.
But there’s good news: you can address and even prevent shoulder pain by incorporating functional movement into your daily routine.
What is Functional movement?
Functional movement involves exercises that mimic everyday activities, essentially helping your body to perform everyday tasks more efficiently and safely. These movements focus on natural patterns we use in daily life, such as:
A Rotation:
This movement pattern is essential for activities like twisting to look behind you or reaching for items at your side.
Push:
Incorporating pushing movements helps with everyday tasks like opening heavy doors or pushing furniture.
Pull:
Pulling is vital for actions such as lifitng groceries out of a car, pulling items from shelves, or picking up a child.
Squat:
Squatting is fundamental for tasks like bending to pick something up from the floor or sitting down.
Lunge:
Lunges help with activities like climbing stairs or reaching for something on a higher shelf.
and Hinge:
The hinge movement is crucial for bending forward to tie your shoes or pick up items without straining your back.
These movement patterns are essential for building strength, improving flexibility, and maintaining stability - all of which contribute to a pain-free life.
5 Exercises to Strengthen and Stabilize Your Shoulders
In this video, I’ll guide you through five beginner-friendly exercises that focus on rotation, push, and pull movements. These exercises are easy to do at home or in the gym and can significantly improve your shoulder strength and stability.
Watch: 5 functional movements to build strength and prevent pain
Why Start Here?
If doing all five exercises feels overwhelming, start with Exercise 1 and Exercise 4. These focus on core stability and spinal mobility. Using a theraband (you can grab one in your next session), you’ll activate deep core muscles and encourage your spine’s natural rotation, reducing stiffness and improving balance.
Exercises 2, 3, and 4 emphasize pushing movements, which are essential for building upper-body strength and enhancing posture. These movements prepare you for tasks like unloading the dishwasher or pushing a lawnmower, making everyday activities easier and less taxing.
Build a Routine for Lasting Benefits
By incorporating these exercises into your weekly routine, you’ll not only reduce stiffness but also build strength and resilience for daily tasks. Imagine tackling your to-do list, whether it’s gardening or playing with your kids, without worrying about shoulder pain holding you back.
Need Extra Support?
If you’re unsure where to start or need personalised guidance, book a session with me and I can help create a tailored plan for your needs. Together, we can strengthen your shoulders and support your journey to pain-free living.
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