Rebuilding Shoulder Health

Tips for Overcoming Subscapularis Pain

Shoulder pain can slow you down, whether reaching for something on a high shelf or enjoying your favourite sport. One common source of discomfort is the subscapularis, a muscle in your rotator cuff that helps with shoulder stability and internal rotation. Injuries to this muscle often result from repetitive movements, overuse, or poor posture. The good news? Recovery is possible with the right mix of professional care, stretching, and strengthening.

The Role of AIS in Shoulder Recovery

Our practice uses Active Isolated Stretching (AIS) as a cornerstone of recovery. It helps increase flexibility and reduce tension without overstretching the muscle. The short duration of each stretch is key—it allows for safe and effective elongation of the muscle fibers.

Strength Matters Too

While stretching is vital, rebuilding strength in the shoulder is just as important. A strong subscapularis muscle can handle daily activities and sports demands while protecting against future injuries. Our therapists incorporate targeted strengthening exercises to complement the flexibility gains from AIS, ensuring a well-rounded recovery.

Tips for Better Shoulder Health

Here are a few simple, actionable tips to keep your shoulders healthy and pain-free:

Listen to Your Body: If you notice discomfort or tightness, don’t ignore it. Early intervention can prevent minor issues from turning into bigger problems.

Mind Your Posture: Many shoulder issues start with poor posture. Keep your shoulders relaxed and your back straight, especially during desk work.

Stay Active Safely: Regular movement helps maintain joint and muscle health. Choose low-impact exercises like swimming or walking to keep your shoulders in shape without strain.

Recovery Is Key: Give your shoulders a break! Overuse is a common cause of injuries. Make sure you balance activity with proper rest and care.

Treat Yourself: A Relaxing Shoulder Routine

Here’s a simple way to give your shoulders some love at home:

• Heat Therapy: Use a warm towel or heating pad on your shoulder for 10–15 minutes to relax tight muscles.
• Self-Massage: After your heat treatment, gently roll your shoulders backwards and forward to release tension.

Let Us Help You

Whether recovering from an injury or just maintaining your shoulder health, we’re here to support you. With professional AIS and a tailored strengthening plan, you can feel confident and pain-free!

Reach out to us today to take the first step toward stronger, healthier shoulders!