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Relieve Shoulder Pain at Home

One of the most common areas we treat out here is shoulder pain. It makes sense, though, because so many of us put stress on our shoulders. Leaning forward or looking down at computer and phone screens, reaching forward to use a keyboard or grab a computer mouse, along with more work like lifting and carrying heavy objects, over time that strain can build up and cause issues.

A lot of times, the shoulder pains originate from the upper and mid back, and that’s where the chiropractic adjustments can work wonders. But there are also some simple things you can do at home to free up that area of the spine and loosen up the muscles too! My favorite at-home activity for helping with the upper back, mid-back, and shoulders is done by using a foam roller:

  • Choose the right foam roller: Select a foam roller that is long enough to support your entire upper back and wide enough to provide stability. A medium-density foam roller is typically a good choice for the thoracic spine.
  • Position yourself: Sit on the floor with your knees bent and feet flat on the ground. Place the foam roller horizontally behind you, aligned with your upper back (thoracic spine).
  • Support your head and neck: Interlace your fingers behind your head and gently support your head and neck with your hands. This will help prevent strain on your neck during the exercise.
  • Engage your core: Tighten your abdominal muscles to stabilize your spine and maintain proper alignment throughout the exercise.
  • Roll slowly: Begin by slowly rolling back, allowing the foam roller to move along your thoracic spine. Start from the mid-back area, around shoulder blade level, and roll upward toward the base of your neck. Use your legs to control the movement and provide gentle pressure.
  • Target specific areas: To focus on specific areas of tension, you can pause and hold the foam roller at those spots for a few seconds. Apply gentle pressure and allow the muscles to release and relax.
  • Maintain proper form: Throughout the exercise, keep your movements slow and controlled. Avoid rolling directly on the bones of your spine and instead focus on the muscles on either side of the spine.
  • Breathe and relax: Remember to breathe deeply and relax as you roll. Deep breathing can help enhance the relaxation response of the muscles and promote a greater release of tension.
  • Repeat as needed: Roll back and forth along the thoracic spine for about 30-45 seconds, or longer if desired. You can repeat this exercise regularly as part of your stretching or self-care routine.

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