Top 5 Things You Can Do for a Healthier Shoulder
Your shoulders are involved in nearly every upper body movement - from lifting groceries to reaching overhead. But they’re also prone to pain and dysfunction, especially if you sit a lot, overtrain, or ignore posture.
At Metro Wellness, we help patients recover from shoulder injuries and prevent them from coming back.
Here are five essential things you can do to take better care of your shoulders - before they start acting up.
✅ 1. Strengthen Your Rotator Cuff
Your rotator cuff is a group of four small muscles that stabilize the shoulder joint. Weakness here can lead to instability, tendonitis, and even tears.
Do this:
External rotations with a resistance band
Prone Y-T-W exercises
Side-lying dumbbell rotations
Focus on form over weight. These muscles respond better to high reps and slow, controlled movement.
✅ 2. Fix Your Posture
Spending hours hunched over your desk or phone shortens your chest muscles and weakens your back, throwing off shoulder mechanics.
Do this:
Sit upright with shoulders relaxed and back
Keep screens at eye level
Use a lumbar roll or ergonomic chair
💡 Postural awareness is one of the simplest and most effective ways to prevent shoulder strain.
✅ 3. Stretch Daily—Especially Your Chest & Upper Back
Tight chest, lats, and traps pull your shoulders into poor alignment.
Do this:
Doorway pec stretch (hold 30–60 seconds)
Upper trapezius stretch
Child’s pose with arms extended (for lats)
💡 Stretch after workouts or long workdays, not when you’re cold.
✅ 4. Balance Push and Pull Exercises
Overdoing push exercises (like bench press) without pulling (like rows) leads to imbalances and postural issues.
Do this:
For every push exercise, do a pull (1:1 ratio)
Incorporate face pulls, seated rows, or band pull-aparts
Avoid overtraining the front deltoids
💡 Balanced workouts = better posture and less wear on the shoulder.
✅ 5. Pay Attention to Pain Signals
Clicks, catching, or lingering soreness are early signs of dysfunction. Don’t push through them.
Do this:
Rest and ice if pain is acute
See a professional for persistent pain
Get a mobility and stability assessment
Want Expert Help for Your Shoulder?
If you’re dealing with shoulder pain, stiffness, or weakness, our integrative team in Midtown Manhattan is here to help. We combine chiropractic, physical therapy, and acupuncture to get to the root of the problem—without surgery or medication.
📍 64 W 48th St, Suite 608, New York, NY 10036
📞 Call (212) 202-0065 or book online at www.metrowellnessnyc.com
