Preventing Left Shoulder Blade Pain While Playing At Beach

Jul 23, 2024

Shoulder Pain Relief

Beach volleyball is one of the most popular and physically demanding sports enjoyed by many during the summer.

The combination of sun, sand, and competitive play makes it a favorite activity for both amateurs and professionals.

However, the physical demands of beach volleyball, particularly the repetitive overhead motions, can take a toll on your shoulders, especially the left shoulder blade.

Maintaining shoulder health is crucial to prevent left shoulder blade pain and injuries, ensuring you stay in the game and perform at your best.

This blog aims to provide essential warm-up and strengthening exercises that can help you prevent left shoulder blade pain, keeping your shoulders strong and resilient for beach volleyball and other beach activities.

Warm-Up Exercises for Left Shoulder Blade Pain Prevention

Cross-Body Shoulder Stretch
- Description: This stretch targets the muscles around the shoulder blade, helping to loosen tight muscles and improve flexibility.
- How to Do It: Stand tall and bring your left arm across your body at chest height. Use your right hand to gently press your left arm closer to your chest. Hold for 20-30 seconds and switch arms.
- Benefits: Increases shoulder flexibility and reduces tension around the shoulder blade, preparing you for dynamic movements on the volleyball court.
Doorway Stretch
- Description: This stretch opens up the chest and shoulders, preparing them for the physical demands of volleyball.
- How to Do It: Stand in a doorway with your arms bent at a 90-degree angle, and forearms resting on the doorframe. Step forward with one foot, feeling a stretch across your chest and shoulders. Hold for 20-30 seconds.
- Benefits: Alleviates tightness in the anterior shoulder muscles and improves posture, which is essential for effective spiking and serving.
Sleeper Stretch
- Description: This stretch improves internal rotation of the shoulder, crucial for activities like spiking and serving.
- How to Do It: Lie on your left side with your left arm extended out and elbow bent at a 90-degree angle. Use your right hand to gently push your left forearm down towards the floor. Hold for 20-30 seconds and switch sides.
- Benefits: Increases internal shoulder rotation, essential for powerful and accurate serves and spikes.

Strengthening Exercises for Left Shoulder Blade Pain Prevention

Scapular Push-Ups
- Description: Strengthens the muscles around the shoulder blade, improving stability and preventing pain.
- How to Do It: Get into a push-up position with your hands directly under your shoulders. Without bending your elbows, squeeze your shoulder blades together and then push them apart. Perform 10-15 repetitions.
- Benefits: Enhances scapular stability, crucial for maintaining shoulder health during overhead motions.
Resistance Band Rows
- Description: Targets the upper back and shoulder muscles, promoting balanced strength.
- How to Do It: Attach a resistance band to a sturdy object at chest height. Hold the band with both hands and pull it towards your chest, squeezing your shoulder blades together. Slowly return to the starting position. Perform 10-15 repetitions.
- Benefits: Strengthens the upper back and shoulders, improving posture and reducing the risk of shoulder blade pain.
External Rotation with Resistance Band
- Description: Strengthens the rotator cuff muscles, essential for shoulder stability.
- How to Do It: Attach a resistance band to a door handle or sturdy object. Hold the band with your left hand, elbow bent at 90 degrees, and tucked into your side. Rotate your forearm outward, keeping your elbow close to your body. Perform 10-15 repetitions, then switch arms.
- Benefits: Enhances rotator cuff strength, crucial for preventing injuries during overhead activities.

Your Next Step to Preventing Left Shoulder Blade Pain

Integrating these warm-up and strengthening exercises into your routine can significantly reduce the risk of left shoulder blade pain, ensuring you stay active and enjoy beach volleyball without discomfort.

However, if shoulder pain persists or you need personalized guidance, professional help is just a call away.

Schedule a Shoulder Pain Assessment with us at Power Physical Therapy & Sports Medicine. Our experts are ready to provide tailored advice and explore the most effective treatment options for your specific needs.

Call us today at (714) 557-2100 and talk to a pain expert who treats shoulder pain every day, get all your concerns answered with personalized guidance, and learn the best next steps for your shoulder pain relief.

Take proactive steps to keep your shoulders healthy and pain-free. Let us help you play your best game on the beach this summer!