Shoulders

Shoulder blade dance

Many shoulder complaints are caused by lack of movement of the shoulder girdle. The shoulder blade is the basis of the movements of the arms. The shoulder girdle should therefore be flexible, strong and resilient. Sitting a lot and using the computer/telephone does not help. This is an excellent exercise to regain sufficient 'life' in the shoulder girdle.

Conductor

Playfulness, resilience, variety. Most so-called overload complaints are actually underload complaints. Make maximum use of the extensive functions of the shoulder belt and the risk of shoulder overload is reduced. See also theclubbell exercises.

Shoulder fascia

Treatment of pain points in the fascia. For more information see:

Shoulder discover

Pain in the shoulder can sometimes cause fear of movement. This is a safe exercise to discover where your limits currently lie. By moving quietly along those boundaries you will often see that those boundaries gradually shift and your mobility increases.

Foam roller variation

For mobility of shoulders, thoracic spine and neck

One minute challenge: move your shoulder girdle (without moving your arms!) in all directions with as much variation and intensity as possible. One minute may not seem like much, but for many this is a challenge. If you can hold it for a minute but your muscles feel tired, then their condition is not sufficient and you should practice this more. Here you train the middle layer of muscles of the shoulder girdle, muscles that ensure that the shoulder blade is always in the right position. Many people don't use it enough because almost everything we work with is in the room right in front of us (computer, telephone, steering wheel, cutlery, etc.).

Practical tips and links:

Optimal mobility of the chest and thoracic spine are very important for well-functioning shoulders: [click here]
There are various foam rollers on the market. The only one that is soft enough for this type of exercises is the Pilatus roller soft (blue with wave pattern)
For many more exercises with balls or foam roller:
- The role model by Jill Miller (ballen)
- Sue Hitmann's MELT method (foam roller)