Shoulder injuries are common
Whether from sports, heavy lifting, or even everyday tasks, once injured, it’s crucial to care for your shoulders properly to prevent reinjury and maintain flexibility, strength, and mobility. Here are 10 of the best ways to care for your shoulders and avoid injury or reinjury.
1. Strengthen Your Rotator Cuff Muscles
Your rotator cuff is a group of four muscles that support shoulder movement and stability. Strengthening these muscles can help prevent injury. Exercises such as external rotations with resistance bands or light dumbbells target the rotator cuff and keep your shoulders strong.
- Pro Tip: The MD Pro Kit includes resistance bands, which are perfect for these exercises, ensuring safe and gradual strengthening.
2. Incorporate Shoulder Stretches
Maintaining flexibility is key to preventing stiffness and reducing the risk of injury. Perform regular shoulder stretches such as the cross-body stretch or doorway stretch to improve your range of motion.
- Pro Tip: Stretch before and after physical activity to loosen up your shoulder muscles and prevent strains.
3. Maintain Proper Posture
Poor posture can lead to shoulder strain. If you slouch or round your shoulders, it can increase stress on your shoulder joints. Focus on sitting and standing upright, with your shoulders back and down.
- Tip: Set reminders to check your posture throughout the day, especially if you spend long hours sitting. The MD Pro Kit has a brace to assist with this.
4. Avoid Overuse
Repetitive motions can easily cause shoulder overuse injuries, especially in athletes or people who do manual labor. If you feel discomfort, take regular breaks and allow time for recovery between activities.
- Pro Tip: Use cold therapy tools from the MD Pro Kit to reduce inflammation and relieve sore shoulder muscles after repetitive activities.
5. Strengthen Your Core
A strong core reduces the load on your shoulders during activities such as lifting or throwing. Incorporating core exercises like planks and leg raises into your routine can enhance overall shoulder stability.
- Tip: A stronger core makes it easier to maintain good form during exercises that involve your shoulders.
6. Use Proper Lifting Techniques
Always lift objects with proper technique—use your legs to lift rather than your back or shoulders. Avoid twisting motions that can strain your shoulder joints.
- Pro Tip: When lifting heavier items, use both arms and keep objects close to your body to avoid unnecessary strain.
7. Rest and Recovery
Your shoulders need time to heal after physical exertion. Resting is just as important as working out, especially if you’re recovering from an injury. Allow your shoulders time to recover between strenuous activities.
- Pro Tip: Incorporate cold therapy from the MD Pro Kit to speed up recovery during rest periods.
8. Incorporate Low-Impact Exercises
Low-impact exercises such as swimming, walking, yoga and tai chi can help maintain shoulder mobility without putting excessive stress on the joints. These activities improve flexibility and strength while minimizing the risk of reinjury.
- Tip: Add these exercises to your routine to stay active while giving your shoulders a break from high-intensity movements.
9. Warm Up Before Physical Activity
Warming up is essential to increase blood flow to your shoulder muscles, which reduces the chance of injury. Dynamic stretches like arm circles or shoulder rolls are great ways to warm up before exercise.
- Pro Tip: Use the resistance bands from the MD Pro Kit to incorporate light resistance into your warm-up routine, activating your shoulder muscles gently.
10. Use the MD Pro Kit for Shoulder Rehabilitation
If you’ve had a shoulder injury, the MD Pro Kit for Rotator Cuff Pain can help you recover quickly and avoid reinjury. It’s equipped with everything you need for shoulder rehabilitation, including resistance bands, cold therapy tools, and exercises to strengthen your shoulder safely. By using the MD Pro Kit, you can safely progress in your recovery, ensuring your shoulders are strong and stable for future activities.
- Tip: Visit MD Pro Kit to learn more about how the kit can enhance your shoulder care routine and promote long-term shoulder health.
By implementing these tips, you can significantly reduce your risk of shoulder injury or reinjury. Whether you’re strengthening your shoulder muscles, improving your flexibility, or using the MD Pro Kit, taking proactive steps will ensure your shoulders stay strong, healthy, and injury-free.
Best of health to you and your family!