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As someone who has had issues with both shoulders at varying times, may I offer a perspective that gets missed a lot.
@Anna C sre you familiar at all with the principles of PRI (postural restoration institute)? You may not have many of the patterns they discuss, but the principles behind shoulder function and how it relates to your rib cage and pelvis are something I almost never hear people bring up. These principles saved my shoulders.
When you do things like Olympic lifting, you spend a LOT more time in systemic extension: shoulders back, an “arch” through the spine, neck in extension, etc. however, for the scapular to function well on the rib cage, to find a stable base, you actually need a degree of flexion. It seems counterintuitive at first, because the fitness world places so much emphasis on “t-spine mobility,” but an emphasis on extension in that manner makes the back of your rib cage “flat.” Your scapular are not flat. See where this is going? I’m short, if your scaps cannot stabilize well against your ribs, the slack is going to manifest in the glenohumeral joint. When I began to apply pri principles and learned to expand my ribs, especially in my back, things started to improve.
Rather than ramble on I’ll post some links and see if that sheds any light on your issue.
The Scapula and Thoracic Spine: A Classic Love Story To Improve Your Overhead Position | Juggernaut Training SystemsIf an athlete is to have a strong, pain free overhead position, the shoulder blade and the upper back must have a healthy relationship. Like any beautiful couple, if there is disharmony, then problems will arise. The focus of this article will be working to attain full shoulder elevation with a...www.jtsstrength.com
This is fascinating! I'm going to study this for sure.
I love this: