Importance of shoulder mobility

Shoulder pain and injuries are a common presentation at Dee Why Chiropractic Care. The shoulder has the most mobility of any joint in the human body, however for that reason it is commonly injured.

Since the shoulder has a lot of mobility, joint stability is important to protect it from injury.

To protect yourself from shoulder injury:

  • We need to strengthen the muscles that support your shoulder
  • We need shoulder flexibility to allow it to move in a pain free range of motion

If you have poor posture and have a sedentary lifestyle, you may experience upper back tightness and shoulder stiffness. Poor posture puts you at risk of shoulder impingement syndromes and rotator cuff injuries.

Strength is an important part of shoulder stability and should not be ignored. Most people focus on strengthening the muscles that look good; the traps and deltoids. When training it is important not to forget to strengthen the muscles that stabilise the shoulder – the rotator cuffs.

The purpose of this blog is to show you some exercises that you can do at home to help shoulder mobility. You do this by stretching the shoulder muscles and doing simple mobility exercises.

Here is a short video that demonstrates stretching the muscles that contribute to rounded shoulders. Rounded shoulders put your shoulder in a comprised, injury prone position.


The shoulder and mid back work together. When the mid back is stiff, the shoulder compensates for the lack of movement in the spine and makes it prone to injury. The following exercise focuses on reducing your mid back stiffness.


The following is an easy exercise to increase range of motion in the shoulder. All you need is a broom stick!


At Dee Why Chiropractic Care

These exercises alone may not resolve your shoulder pain. If you are experiencing pain doing these exercises you should stop immediately and seek professional advice before proceeding. When you visit Dee Why Chiropractic Care suffering a shoulder injury we aim to restore proper function and movement to the shoulder. The goal of treatment is to not only relieve your symptoms but prevent the pain from returning.

How do I know Chiropractic is for me?

How do I know Chiropractic is for me?

Written By: James Hayes

When people first injure themselves they don’t know who to see. Some people take pain medication or see the GP… but what about a Chiropractor? Chiropractors are known as spine specialists however we are not limited to the spine. We cater for disorders of the musculoskeletal system including sports injuries, postural rehabilitation and repetitive strain injuries.

Every chiropractor you will see will have undertaken at least 5 years of university training to be proficient at the diagnosis and treatment of the musculoskeletal injuries.

Common conditions treated at Dee Why Chiropractic Care:

  • Neck pain
  • Back pain
  • Headaches/migraines
  • Shoulder pain
  • Poor posture
  • Sciatica
  • Pinched nerves
  • Sports injuries
  • Tendinitis
  • Ligament sprains

Whether you come in for a quick check-up on your posture or are suffering from something more complex such as disc herniation or impinged nerves, a Chiropractor will complete a thorough case history and examination to reveal the exact cause of your pain.

Don’t be the person that asks Dr Google why they are in pain, you will just end up causing yourself a great deal of stress…leave the diagnosing to the professionals.

We make sure you know exactly how and why it has happened, as we believe understanding why it has happened will prevent future episodes.

At Dee Why Chiropractic Care we encompass a multidisciplinary approach when treating your condition. We utilise an array of techniques to release tight muscle tissue such as dry needling and active releases in addition to chiropractic adjustments to get you out of pain as fast as possible.

Call or email us today with any further questions!

Rotator cuffs & why they are important

Rotator cuffs injuries and shoulder pain

Rotator cuff muscles are the stabilisers of the shoulder! The shoulder has the greatest range of motion of any joint in the human body. But it comes at a price; because of its high mobility it is susceptible to injury.

The shoulder is a “ball and socket joint” however the ball is considerably larger than the cavity it sits in, think of it as a golf ball sitting on a tee. If thats the case why doesn’t your shoulder continually pop out of the socket?

There are 2 main contributors:

  1. The glenoid labrum that increases the depth of the cavity for the ball to sit in
  2. Rotator cuff muscles

What are the rotator cuff muscles?

The rotator cuff is comprised of 4 different muscles

  • Supraspinatus
  • Infraspinatus
  • Teres Minor
  • Subscapularis

All of these muscles have their own individual input to create movement of the shoulder however their primary function is to all work together in harmony to stabilise the shoulder. To be able to move your shoulder throughout its full range of motion pain-free, relies heavily on the strength of the rotator cuff muscles to “control” the movement and keep it in the socket.

Without this control you are susceptible to a range of painful disorders such as:

  • Subacromial impingement
  • Tendonitis
  • Rotator cuff tears
  • Bursitis
  • Labral Tears

Frequently a lot of people make the mistake of forgetting about these muscles when they go to the gym.

Studies have shown that 68% of problems related to shoulder instability have rotator cuff problems. If you neglect these muscles you could be in for a rude awakening when you wont be able to workout, perform daily tasks with ease or play your favourite sport due to the pain.

Are you on a fast track to shoulder pain?

Factors that may lead to rotator cuff injuries:

  • Poor posture
  • Desk work
  • Lots of driving
  • Using the mouse a lot
  • Highly stressed (tightened shoulders)
  • History of shoulder trauma

Combine that with:

  • Pain with throwing or pushing actions
  • Pinching sensation at the front of the shoulder
  • Pain with lifting arms above head or to the side
  • An aching shoulder which may extend into the arm

If you do, you might be suffering from a shoulder issue involving the rotator cuff.

What can you do?

Commonly shoulder pain and/or instability is a result of muscle imbalances. Some muscles will be tight and some may be weak. It is important to identify what muscles you need to stretch and what to strengthen in order to get the best results. If you are unsure, please consult our chiropractors to identify what exercises you should be focusing on.


Dee Why Chiropractic Care’s advice

When doing rotator cuff strengthening exercises, try and use higher repetitions (15-20) at a longer duration (slow reps). Try and adopt a 4-second contraction and a slow 6-second controlled eccentric movement back to the starting position.

It is also important to do mid back extension exercises during the rehabilitation process as it plays a major role in proper shoulder function.

We hope you found this information helpful and if you have any further questions regarding the rotator cuff or if you want to resolve any shoulder pain don’t hesitate to contact us.

Can a chiropractor help with my shoulder pain?

Can a chiropractor help with my shoulder pain?

Written By: James Hayes

Shoulder pain is a common condition that we see at Dee Why Chiropractic Care and is something we can help you recover from!

Shoulder pain can happen to the active individual or can gradually creep up on you if you have desk job. Being on the Northern Beaches many people come in complaining of shoulder pain because they play sports that involve lots of shoulder activity such as surfing, swimming, golf and tennis.

Due to the shoulders ability to move in such a tremendous range of motion it is prone to injury. It sacrifices stability for mobility!

Common causes of shoulder pain in sports

SLAP tears

This is a tear of the cartilage that helps hold the shoulder in the socket. SLAP tears are commonly referred to as labral tears. They occur over time due to repetitive overhead movements of the shoulder such as playing tennis, baseball or swimming.

Symptoms include:

  • Athletic performance is reduced
  • Throwing motions cause pain
  • Decreased shoulder range of motion
  • You can’t pinpoint the exact location of the pain
  • Clicking, grinding or popping in the shoulder
  • Achy shoulder at rest

Shoulder instability

This can happen in contact sports such as rugby or in ones that require repetitive shoulder motions such as tennis.

We have all heard of someone who has dislocated their shoulder or you may be one of them! Shoulder instability occurs when the muscles, ligaments and tendons can no longer hold the ball and socket joint together.

Symptoms include:

  • Severe sudden onset of pain
  • Arm weakness and lack of movement
  • Swelling of the shoulder joint
  • Dangling arm, unable to move without severe pain

Rotator cuff tears

Similar to SLAP tears, rotator cuff tears occur in people who play repetitive overhead sports.

Symptoms Include:

  • Unable to sleep on the aggravated shoulder
  • Certain movements such as moving your arm above your head causes a sharp pain at the front or top of the shoulder
  • Can be a dull ache in the shoulder at rest that may extend into the arm
  • Decreased shoulder range of motion

Rotator cuff tears can occur in individuals with poor posture as the tendons of the rotator cuffs become more aggravated, leading to a tear over time.

How Dee Why Chiropractic Care can help!

We use a combination of techniques, which can help decrease the pain and restore normal motion to the shoulder; this involves correcting the muscle patterns and treating the injured tissue. Home exercises will be prescribed to complement the treatment done in clinic.

Treatment techniques used to treat shoulder pain:

  • Shoulder mobilisation
  • Active release techniques
  • Dry needling
  • IASTM (instrument assisted soft tissue mobilisation)
  • Theraband exercises
  • Chiropractic adjustments
  • Sports taping

If you have any questions or think we can help you, don’t hesitate to contact us. Stop the pain today!