How’s your body feeling today?

It’s good to take a second to check-in with yourself and make sure you set yourself up for success today.

I went swimming this weekend and my shoulders feel a bit stiff, so I’m taking some time to stretch while writing this email!

I’ve been thinking a lot about how I can keep my shoulders and joints healthy in the coming years, as rotator cuff injuries are no joke, and are quite common.

In fact, over 2 million people in the U.S. go to the doctor for a rotator cuff injury each year (and that’s just in one year!)

If you’re one of many with shoulder pain or a lasting injury, you may want to check out our anti-aging and regenerative treatments in Downtown Chicago IL, to heal your shoulder for the long run. With the right combination of mobility and exercise work paired with advanced biologics treatments, we can begin healing and improving functionality of your shoulder in just a few weeks.

Before we jump ahead, let’s discuss the function of your rotator cuff and its importance in our daily lives. Then we’ll give you a few ways to prevent or improve rotator cuff injuries to keep your shoulders in shape!

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CONCEPT: ROTATOR CUFF IN DOWNTOWN CHICAGO IL

The rotator cuff is a group of four muscles and tendons in the shoulder that work together to stabilize the joint and allow for smooth, controlled movement.

Because the shoulder is one of the most mobile joints in the body, the rotator cuff is highly susceptible to strain, tears, and overuse injuries. Preventing and healing rotator cuff injuries is essential for maintaining strength, flexibility, and pain-free movement, especially for athletes, active individuals, and those with physically demanding jobs.

Activities a Healthy Rotator Cuff Helps You Accomplish:

• Lifting and Carrying: Easily lift and carry objects, from groceries to gym bags, without discomfort.
• Reaching and Stretching: Reach for items on high shelves or stretch during workouts with full range of motion.
• Participating in Sports: Enjoy activities like swimming, tennis, and throwing sports with reduced risk of injury.
• Performing Daily Tasks: Complete everyday activities, such as cleaning and gardening, without shoulder pain.
• Maintaining Good Posture: Support a healthy posture when sitting or standing, preventing strain on the shoulders and back.

Want to keep your shoulders strong and pain-free? Keep reading to learn how to prevent and treat rotator cuff injuries effectively!

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ACTION 1: IMPROVE SHOULDER MOBILITY

Maintaining good shoulder mobility is essential for pain-free movement, proper posture, and overall joint health, whether you’re recovering from an injury or trying to prevent one. A mobile shoulder allows for better strength and stability, reducing the risk of strains, tears, and stiffness that can limit daily activities. Without proper mobility, the rotator cuff muscles become tight and overworked, leading to compensations, poor movement patterns, and an increased likelihood of injury.

Stretches & Mobility Exercises for the Rotator Cuff:

• Doorway Stretch: Stand in a doorway with your arms at 90 degrees on the frame; step forward to stretch the chest and shoulders.
• Cross-Body Shoulder Stretch: Bring one arm across your body and use the opposite hand to gently pull it closer.
• Sleeper Stretch: Lie on your side with your bottom arm at 90 degrees; use the top hand to gently push the forearm toward the floor.
• Pendulum Swings: Lean forward slightly and let one arm hang, then gently swing it in small circles.
• Wall Angels: Stand with your back against a wall, raise your arms overhead, and slowly move them up and down like a snow angel.
• Thoracic Spine Extension on Foam Roller: Lie on a foam roller placed across your upper back and gently extend backward over it to improve posture and mobility.

Don't wait until pain limits your movement—start incorporating these stretches today to keep your shoulders strong and flexible! If you're dealing with persistent tightness or discomfort, our office offers advanced biologics treatments to help restore mobility and heal the root cause of your shoulder issues.

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ACTION 2: MODIFY ACTIVITIES

Your body gives you warning signs before injuries become severe, so paying attention to discomfort, fatigue, or reduced mobility can help prevent long-term damage. Overuse, repetitive strain, and inadequate recovery time are common causes of rotator cuff injuries, making rest and activity modification essential for both prevention and healing. By recognizing pain early and adjusting your movements accordingly, you can protect your shoulder from further harm and promote faster recovery.

Common Modifications to Reduce Shoulder Stress:

• Chest Press → Neutral-Grip Chest Press (Palms Facing In)
• Overhead Shoulder Press → Landmine Press
• Lateral Raises → Slightly Bent Elbows & Thumbs Up
• Dips → Bench Dips or Close-Grip Push-Ups
• Pull-Ups → Neutral-Grip or Assisted Pull-Ups
• Bench Press → Floor Press
• Push-Ups → Incline Push-Ups

Ignoring pain can lead to chronic injuries and long-term shoulder issues. Take action today to strengthen and heal your rotator cuff, whether it means doing chest press with perfect form or switching your grip to neutral!

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FUN FACT