Good Shoulder Posture For Rotator Cuff Health

Do you tend to get shoulder pain or discomfort when you reach up for something? If so, you may have rotator cuff impingement. This is a common shoulder problem that happens when the tendons of the rotator cuff muscles surrounding the shoulder become compressed and irritated as they pass through a narrow space between the top of the upper arm bone (humerus) and the acromion bone of the shoulder blade. Repetitive reaching activities and poor posture can lead to and aggravate rotator cuff injuries.

Poor shoulder posture tends to cause a muscle imbalance where the muscles in front of the shoulder (such as the pectoralis major) become overdeveloped or stronger than the muscles in the back of the shoulder (such as the rhomboids and rotator cuff muscles). The stronger chest muscles in the front pull on the shoulder blade to shift it forward and cause the acromion (a bony tip that extends forward from the top part of your shoulder blade) to rub against the rotator cuff tendons. This rubbing can lead to inflammation and eventually lead to rotator cuff injury.

Doing activities when your shoulder muscles are imbalanced can put extra strain on the rotator cuff muscles, leading to injury over time. Weak rotator cuff muscles are also more susceptible to injury and may not be able to provide enough support to the shoulder joint.

A great exercise to help maintain good shoulder posture and protect the rotator cuff is the scapular retraction or shoulder blade squeeze. Sit or stand with your arms at your sides and shoulders relaxed. Squeeze your shoulder blades together in the back as you try to keep your elbows at your sides. Hold for a few seconds and then release.

Remember, it’s important to consult with a healthcare professional or qualified fitness trainer to help you further develop an appropriate exercise program to improve shoulder joint stability and prevent shoulder injuries that is safe and appropriate for you.