Combat Clicky Clunky Shoulders
Three Exercises to Decrease Clicking Within the Shoulder Joint
Dr. Ariel Edwards, PT, DPT, CSCS
Are you noticing a clicking sound within your shoulder while moving around during daily activities? Does movement in your shoulder feel clunky & unstable rather than smooth & fluid? The glenohumeral joint, also known as the shoulder joint, is a dynamic structure. Due to it being a ball-and-socket joint, the shoulder is able to move in a variety of directions. Although this is beneficial in daily life as it allows for multidirectional and complex ranges of motion, this increased mobility results in a lack of stability which makes this area prone to a variety of injuries.
As a way to reduce injuries within the shoulder, we must strengthen the stabilizer muscles that provide support to a naturally less stable joint. Working on areas such as the thoracic spine, shoulder blades, and the shoulder stabilizers is a great way to prevent and/or combat aches, pains, and in this case, some odd sound effects that come from the shoulder!
Try out these three exercises for clicky clunky shoulders:
Resisted Thoracic Rotations:
This is a great thoracic spine mobility exercise. If your upper back doesn’t move well, your shoulder blades will compensate. Within this exercise, we are improving thoracic mobility while also teaching yourself how to adequately control thoracic rotation.
Start by grabbing a foam roller and a resistance band. Attach the resistance band to a stationary object, such as a table leg. Start by getting into a quadruped position, on your hands and knees, and place the foam roller on your side, between you and the resistance band. Take the hand that is farther away from the foam roller and rotate your thoracic spine so it reaches under your body to grab the resistance band. Let the resistance band pull you into a deeper rotation with the assistance of the foam roller on your arm. Hold in a deep stretch for a moment before rotating back to starting position.
Swimmers:
Swimmers are a great lower trap activator. This exercise works to create stability through your shoulder blades. As we are focusing on the lower trap, it is important to focus on preventing upper trap activation.
Start by lying on your stomach with your arms outstretched in a Y position. Lift your hands off the ground to start this exercise. Rotate your shoulders while bringing your hands to your lower back. Reverse this motion to get back to the starting Y position.
V Sit Bottoms Up Press:
This is a great exercise to work on stability and control. When holding a kettlebell in the bottom up position, also known as upside down, you are placing a greater demand on the shoulder stabilizers.
Start by getting into a V sit position, and place a kettlebell in the bottom up position in one arm. Your arm should be out to the side of you. Activate your core while pressing the kettlebell up so your arm is now straight. Slowly bring the kettlebell back down, and then repeat the exercise.
As mentioned before, the shoulder joint is complex! There are many structures and muscles that work together to provide the functions you need for daily life. Navigating aches and pains within this area may feel confusing, but the clinicians at FIXXED are here to help you! If you are not sure on where to start with your shoulder healing journey, or are looking for a program crafted to your needs, reach out to FIXXED to book a FREE discovery call by clicking HERE!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
