Core Chiropractic Brighton, 2 Circus Parade, New England Road, Brighton, BN1 4GW
01273 933 170

Tag Archives: shoulder pain

Author Matthew Bateman Categories HOME EXERCISES, POSTURE, SHOULDERS, STRETCHES, UPPER BODY

External Rotation Shoulder Stretch (overhead stretch with cane)

Optimize Your Overhead Reach: The External Rotation Shoulder Stretch with Cane

For the active community in Brighton—from the sea swimmers at the West Pier to the racket sports enthusiasts at Withdean—shoulder mobility is the key to longevity. One of the most frequent limitations we see at Brighton Physiotherapy is a lack of overhead external rotation. When this movement is restricted, activities like reaching for a high shelf or performing a tennis serve can lead to painful impingement.

The External Rotation Shoulder Stretch using a cane (or a broomstick) is a clinical gold standard for safely expanding your range of motion.

Why Use a Cane?

Unlike “passive” stretches where you gravity-hang, using a cane allows for precise, controlled leverage. It enables you to push the shoulder into a deeper range of external rotation while keeping the joint centered in the socket. This is particularly beneficial for those recovering from “frozen shoulder” (adhesive capsulitis) or post-operative stiffness.

How to Perform the Overhead Cane Stretch

To maximize results and protect your rotator cuff, follow this guided technique:

  1. The Setup: Stand tall or sit upright. Hold a cane (or PVC pipe) in both hands.
  2. Position the Target Arm: Lift your affected arm so your elbow is at shoulder height, bent at a 90-degree angle (the “high-five” position).
  3. The Leverage: Hold the bottom of the cane with your “good” hand. Pass the top of the cane behind your target arm’s elbow and grasp the top with the target hand.
  4. The Stretch: Using your bottom hand, gently push the cane forward. This will leverage your target hand and forearm backward, rotating the shoulder externally.
  5. Hold: Keep your shoulder blade tucked down and back. Hold for 30 seconds, breathing into the tension.

Clinical Benefits for Brighton Patients

  • Impingement Prevention: Clears space under the acromion bone to prevent “pinching.”
  • Postural Correction: Counters the internal rotation caused by long hours of cycling or office work.
  • Enhanced Athleticism: Vital for improving the “cocking phase” in throwing or overhead sports.

Physio Note: If you feel a sharp pinch in the top of the shoulder, reduce the height of your elbow slightly. The stretch should feel like a deep “opening” in the front of the joint.

Professional Guidance at Brighton Physiotherapy

If you are experiencing “clicking” or sharp pain during overhead movements, a DIY approach may not be enough. At Brighton Physiotherapy, we provide comprehensive shoulder screens to differentiate between simple tightness and structural issues like labral tears.

Reclaim your overhead mobility today—contact our Brighton clinic for an expert consultation.

Author Matthew Bateman Categories HOME EXERCISES, POSTURE, SHOULDERS, UPPER BODY

Sleeper Stretch – for tight or frozen shoulders

Why Toe Stretching is the Best Foot Forward for Your Health

When you think of chiropractic care, your mind probably goes straight to spinal adjustments and neck alignments. But at our Brighton clinic, we look at the whole picture—and that picture starts right at the bottom with your feet. Specifically, your toes. Interestingly, stretches targeting your shoulders can also benefit posture, but today we’re focusing on your toes.

If you spend your days walking down the Lanes or commuting across Sussex, your feet take a beating. Jamming them into tight shoes can lead to issues that ripple all the way up your body. That’s where toe stretching comes in.

The Benefits of Toe Stretching

Toe stretching is a simple yet powerful practice that restores natural alignment, improves flexibility, and strengthens the muscles in your feet. By regularly spreading and lengthening your toes, you can: For overall body alignment, don’t neglect a good shoulder stretch either—balance above starts below.

  • Relieve Plantar Fasciitis: Stretching releases tension in the connective tissue beneath your foot.
  • Improve Balance and Posture: A wider base of support means better stability on Brighton’s uneven pavements.
  • Alleviate Lower Back Pain: Misaligned feet change how you walk, which places extra stress on your knees, hips, and spine.

Did you know? Your feet contain 26 bones and 33 joints. When they are stiff, your spine has to compensate for the lack of shock absorption.

How to Do It

You don’t need fancy equipment to start. Try the Interlace Technique: sit comfortably, take your fingers, and weave them between your toes. Gently squeeze and stretch them apart for 30 seconds. Alternatively, invest in a pair of silicone toe separators to wear while relaxing at home. Likewise, shoulder stretch movements can complement your overall mobility routine.

Visit Our Brighton Chiropractic Clinic

Healthy movement starts from the ground up. If you are struggling with foot discomfort, nagging back stiffness, or postural issues, toe stretching is a great home remedy—but professional care makes the real difference. Just as a shoulder stretch can support upper body wellness, regular toe stretching supports your foundation.

Our experienced Brighton chiropractors are here to help you find long-term relief.

Book your consultation today https://ccsussex.co.uk/chiropractic-appointment-brighton/

Author Matthew Bateman Categories POSTURE, SHOULDERS, UPPER BODY

Suffering with tight shoulders?

Tight Shoulders? How Sports Massage Can Help Relieve Pain and Improve Mobility

Tight shoulders are a common complaint among people of all ages. This is particularly true for those who spend long hours sitting at a desk, driving, exercising, or performing repetitive movements. Shoulder tension can lead to discomfort, reduced mobility, headaches, and even neck and upper back pain. At our chiropractic clinic, we often recommend sports massage therapy as an effective way to address tight shoulder muscles. In addition, it supports overall musculoskeletal health.

The shoulder is a complex joint surrounded by muscles, tendons, and connective tissues that work together to provide movement and stability. However, when these tissues become tight or overworked, they can restrict normal movement patterns. This can create tension throughout the upper body. Poor posture, stress, sporting activities, and repetitive tasks are among the most common causes of shoulder tightness.

Sports massage is a hands-on treatment designed to target muscle tension, improve circulation, and restore flexibility. By applying specific massage techniques to the affected muscles, sports massage can help release tight knots and reduce muscle stiffness. As a result, it encourages healthy tissue function. Many patients experience improved range of motion and reduced discomfort following treatment.

For individuals suffering from chronic shoulder tension, sports massage can also complement chiropractic care. While chiropractic treatment focuses on improving joint function and spinal alignment, sports massage addresses the surrounding soft tissues. These tissues may contribute to ongoing discomfort. Combining these therapies can help achieve better results and support long-term recovery.

Regular sports massage may also help prevent future injuries by improving muscle flexibility. It also reduces excessive tension before it develops into a more significant problem. Whether you are an office worker, gym enthusiast, athlete, or someone experiencing everyday aches and pains, sports massage can be an effective addition to your wellness routine.

If you are struggling with tight shoulders, neck pain, or upper back discomfort, our chiropractic clinic can help. We offer personalised chiropractic care and sports massage treatments designed to reduce pain and improve mobility. This can help you return to your daily activities with greater comfort and confidence.

If you have tight shoulders, consider booking in for a deep tissue or sports massage with Zbynek, one of our Massage Therapists here at Core Chiropractic.
Available on Monday, Tuesday and Thursday. To check availability and book online please visit https://ccsussex.co.uk/book-appointment/

Author Matthew Bateman Categories BACK, CORE + HIPS, POSTURE, SHOULDERS, STRETCHES, UPPER BODY

Brugger Relife Position | Brighton Chiropractor

Brugger Relief Position | Brighton Chiropractor Matt Bateman shows a simple postural exercise which can be done at home or in the office environment to reset the shoulders against creeping forward

Forward Hunched shoulders is something that occurs when the arms lean forward towards a computer screen etc especially when in a seated position

Practice this exercise every hour when seated for 5 x 5 second hold

Author Matthew Bateman Categories HOME EXERCISES, SHOULDERS, STRETCHES, UPPER BODY

Shoulder Sleeper Stretch | Brighton Chiropractor

The Shoulder Sleeper Stretch: A Brighton Chiropractor’s Guide to Reclaiming Mobility

Waking up with a stiff, aching shoulder is a frustrating way to start the day. Whether you spent the weekend paddleboarding off the Brighton seafront or hours hunched over a laptop at a cafe in the North Laine, shoulder tightness can seriously limit your daily life. Patients often ask us about the Shoulder Sleeper Stretch, which both Worthing Chiropractor and Brighton Chiropractor clinics recommend for shoulder relief.

If you struggle with a restricted range of motion, the shoulder sleeper stretch is one of the most effective ways to target deep, stubborn tension.

What is the Sleeper Stretch?

The sleeper stretch specifically targets the posterior capsule—the tight pocket of tissue at the back of your shoulder joint. This area often becomes chronically tight in desk workers, side-sleepers, and athletes who use repetitive overhead movements. Notably, Brighton and Worthing Chiropractor clinics frequently see improvements when patients incorporate the Shoulder Sleeper Stretch into their routine.

When the posterior capsule stiffens, it alters how your arm bone sits in its socket, leading to a painful condition known as shoulder impingement.

How to Do the Sleeper Stretch Correctly

To perform this stretch safely, follow these steps as shown in the image above. Specifically, this shoulder sleeper stretch is recommended by a Worthing Chiropractor or Brighton Chiropractor for safely improving mobility.

  1. Lie on your side on a comfortable mat, using a firm pillow or bolster to support your head so your neck stays neutral.
  2. Bring your bottom arm straight out in front of you, then bend your elbow to a 90-degree angle so your fingers point toward the ceiling.
  3. Use your top hand to gently and slowly press your bottom forearm down toward the floor.
  4. Stop as soon as you feel a stretch in the back of your shoulder. Hold for 20 to 30 seconds, breathing deeply, then repeat on the other side.

Important Safety Note: Never force your arm down. This stretch should feel like a deep, dull pull—not a sharp, pinching pain.

How Chiropractic Can Help

While stretching keeps the muscles pliable, a stiff shoulder is frequently linked to a misaligned thoracic spine (upper back) or a restricted shoulder blade. If your upper back cannot move properly, your shoulder joint is forced to overcompensate. Remember, Worthing Chiropractor and Brighton Chiropractor consultations often complement home exercises like the Shoulder Sleeper Stretch for optimal results.

At our Brighton chiropractic clinic, we look at the whole picture. By restoring proper alignment to your spine, collarbone, and shoulder blade, we take the mechanical stress off your joint capsule. If shoulder pain is holding you back from enjoying active Brighton life, contact our team today to schedule an adjustment.

Book your appointment now https://ccsussex.co.uk/chiropractic-appointment-brighton/

Author Matthew Bateman Categories HOME EXERCISES, SHOULDERS, STRETCHES

Shoulder Overhead Flexibility | Brighton Chiropractor

Shoulder overhead flexibility | brighton Chiropractor Matt Bateman demonstrates that flexibility is often lost after rotator cuff injuries, forzen shoulders or nerve injuries and we need to mobilise them quickly so they do not become stiff and limited in range of motion

please complete these exercises within pain free range of motion and without causing discomfort

For further hints and tips on shoulder injuries and health in general then go to http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/