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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Shoulder instability overhead and clicking noises
I’m not sure if this is from old injuries or just bad genetics but my shoulders are a problem. Always have stability issues overhead and I get all sorts of ugly clicking noises coming out of one of them when I do kettle bell swings as the kb is coming back down from overhead.
I had an MRI years ago and based on that and doing some articulations the doc wrote this up:
“R + L SLAP tear with scapular instability with impingement bilateral shoulders and poor posture”
Doc said no surgery because it wasn’t bad enough so I did physio for a few months but it never seemed to get much better.
Any ideas?
following on MWOD’s theme of spine first, i would work on posture to make sure your spine has the right curves, and make sure your head is straight up and on the neck. is the head pushed forward? good posture should have the earhole lined up with middle of shoulder, middle of elbow, middle of hip, middle of knee, ankle bone.
Thanks for the advise. Posture is definitely a huge issue. I spend the vast majority of my time driving and working on a laptop. I definitely need to focus more on finding desks of appropriate hights for laptop usage so I’m not always forced to tilt my head down to look at the screen. Would it perhaps be a good idea in situations where a suitable desk can’t be found to sit crosslegged on the floor and tilt forward at the hips to maintain a properly organized spine and shoulders so as not to have to tilt the head down when working on a laptop?
Are there any links you would recommend to develope this diaphramic breathing practise? It seems like this would be a good thing to focus on in congunction with the 20-30% ab tension/belly-wack test since that is something I have also been thinking a lot about but haven’t put into regular/effective enough practise yet.
I’ll definitely get on the ball rolling and banded distraction as soon as I get back to civilization where I can aquire said items. Same with a good PT although that might take a little longer. I’m still out in the bush for another 3 weeks. Any other recommendations in the mean time?
Ryan, I’d certainly recommend a standing desk if your work situation will allow it. When you drive, you might want to put a lacrosse ball or one of Jill Miller’s Yoga Tune Up balls on various parts of the posterior shoulder and t-spine and get a little motion in there.
RE: diaphragmatic breathing. I wrote a blog post and did some videos on how to train yourself: http://www.dshen.com/blogs/training/archives/how_to_train_for_abdominal_breathing_and_generating_intra-abdominal_pressure.html