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Top Physical Therapy Clinic in Carlsbad 2015
Top Physical Therapy Clinic in San Diego 2016

Basics of Shoulder Health

Shoulder Health

Every year nearly 7.5 million people schedule doctor’s visits due to shoulder problems. Shoulder injuries are frequently caused by athletic activities that involve excessive, repetitive, overhead motion, such as swimming, tennis, pitching, and weightlifting. Injuries can also occur during everyday activities such as scrubbing or washing, working overhead such as with hanging curtains or painting, and gardening. Although many of these injuries are traumatic and prevention is difficult, many of the non-traumatic injuries are preventable.

Here are a few basic exercises that can be performed to decrease your risk of shoulder injury. There should be no pain with any of these exercises. If your shoulder problem continues or even worsen, please consult your local doctor or physical therapist for a proper evaluation. Early detection is key to preventions of serious shoulder injuries.

Pectoralis Stretch (Daily)

Option 1: On foam roll (for 1-2 minutes)

Foam Roller Shoulder Stretch

Option 2: Doorway (3x for 15-20 seconds)

Doorway Shoulder Stretch - Pectoralis

* Do not perform this exercise if your shoulder feels it could pop out or slide out of socket or if you had previous history of dislocation

Scapular squeezes/retraction

Daily 2-3 sets of 10-15 repetitions

Scapular Shoulder Squeeze

Shoulder Internal and External Rotation with band or cable

3-4 days per week; 2-3 sets of 10 repetitions

Shoulder Rotation - Internal and External

About the Author - Alberto

Alberto Pesqueira started his journey to become physical therapist at UCSD were he received a Bachelors of Science degree in biology. He continued his education by attending the University of St. Augustine where he graduated with his Doctorate in Physical Therapy. Alberto demonstrates his passion for helping people achieve long-term functional goals by gaining knowledge through continuing education in orthopedic manual therapy and evidence-based practice in both the physical therapy and fitness industries. Alberto enjoys working with people of all ages and backgrounds to achieve their functional goals through hands on therapy and appropriately selected exercises and appropriate life modifications. Alberto specializes in all orthopedic diagnoses with a focus on shoulder pain, low back pain and knee pain. With collegiate golf experience, and his certification through the Titleist Performance Institute, Alberto's focus is also on golf specific injuries, injury prevention and performance enhancement to keep the competitive or weekend warrior on the course. Alberto is currently the Director of our Golf Program at ProActive Physical Therapy.

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