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Shouldering the Load

As with much in life that we take for granted, we are not usually concerned with the mechanisms of how our bodies work and how they do what they do. Such knowledge is not required for use of these magnificent machines that have been freely given to us. But just as a wise consumer will care for her or his car in terms of regular scheduled maintenance, our bodies require ongoing attention in order to maintain proper function. The shoulder joint, in particular, requires such proper care.

The shoulder has the greatest range of motion of any joint in the human body. The shoulder is capable of 360º of mobility from front to back (the sagittal plane), 360º of mobility in the frontal plane, and 180º of mobility to the right and the left (horizontal plane). Taken together, these optimal ranges are termed circumduction. But the shoulder's remarkable capabilities come at a price. The shoulder girdle is the least stable joint structure and is readily subject to sprains (of the acromioclavicular joint) and dislocation injuries (of the glenohumeral joint). Additionally, the rotator cuff, the group of muscles that protect the shoulder girdle and move the shoulder joints through three-dimensional space, is commonly injured, owing to the substantial mechanical stresses involved in such extensive motion.1

We can help prevent such injuries by engaging in regular physical exercise such as yoga and strength training. These activities place weightbearing loads on the shoulder, progressively training the muscles, tendons, and nerves that supply the shoulder joint structures to handle mechanical stresses.2,3 As a result of such training, when called upon to manage the shock of an unusual mechanical force, the shoulder will be able to respond effectively while likely preventing injury.

The choice of yoga versus strength training is not mutually exclusive. Many people will enjoy taking one yoga class per week and doing two strength training sessions per week. For persons taking yoga class, the two strength training sessions could focus on (1) the chest and back and (2) the shoulders and arms. Almost every yoga exercise involves weightbearing loads on the arms. Regarding strength training, a representative shoulder program includes seated dumbbell or barbell press (for the entire shoulder girdle), standing lateral raise (for the middle deltoids), and seated bent-over raise (for the rear deltoids). If you're doing yoga, strength training sessions for the legs may not be necessary. Of course, a complete exercise program includes specific cardiovascular exercise such as walking, swimming, bicycling, or running.

It may not be possible to prevent every shoulder injury. Engaging in a regular program of vigorous exercise, including yoga, strength training, and cardiovascular exercise, is the best means of ensuring optimal biomechanical health and wellness and the best overall method for preventing injury.

Sources

1Camargo PR, et al: Eccentric training as a new approach for rotator cuff tendinopathy: Review and perspectives. World J Orthop 5(5):634-644, 2014
2Miller RM, et al: Effects of exercise therapy for the treatment of symptomatic full-thickness supraspinatus tears on in vivo glenohumeral kinematics. J Shoulder Elbow Surg 2015 Nov 24. pii: S1058-2746(15)00485-1
3Awad A, et al: Effect of shoulder girdle strengthening on trunk alignment in patients with stroke. J Phys Ther Sci 27(7):2195-2200, 2015

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Reviews By Our Satisfied Patients

  • "I love it there so polite and right to the point never pushy or rude vet respectful. I wouldn’t go anyplace else. Love them all!!"
    Kandice Desalvo V.
  • "Dr. Ho and Dr. Q are caring and compassionate doctors. Their goal is to make you feel great. They take the time to listen to your concerns and address them. I would definitely recommend these doctors!"
    Sandra E.
  • "I got refer from a Dear good friend Jennifer which ive been having problems with my neck n knees. I would definitely recommend Pinnacle Wellness they have a great friendly staff n Doctors are great! I've learned a lot about our bodies n etc. I will continue seeing them again !!! My adjustments are great!"
    Cynthia T.
  • "We have been going to Pinnacle Wellness for over 3 months now, back pain has stopped 100%. We are still blown away by how amazing Dr. Q and Dr. Ho are. We are blessed they came into our lives and have truly added so much to our knowledge about our bodies and even personal growth and development. Pinnacle Wellness is nothing short of a breath of fresh air. Isabelle at the front desk always makes our day. If you are looking for a chiropractor that truly cares for your well being, my family would definitely recommend you to look no further and make Pinnacle Wellness your destination. I had just learned to live with and accept my daily back pain. Thanks to Pinnacle Wellness our lives have been forever changed and look forward to seeing the happy faces of the staff and will be enjoying a pain free life thanks to our journey with Pinnacle Wellness."
    Cara C.
  • "If you have back and/or neck trouble and have never been to a chiropractor before, then this is the place for you. I was referred here by my wife who has been seeing the doctors for several years. Since starting my adjustments I sleep better and feel better all around, and no it doesn't hurt. Currently I am recovering from tennis elbow and bursitis which the doctors are helping me recover by using a massager on my arm when I visit, even my physical therapist was glad they were helping out."
    Royce S.
  • "I have been a patient of Pinnacle Wellness for many years. They have a great, friendly staff and Doctors who truly care about there patients. I would recommend this place to anyone with back or neck pain."
    James S.
  • "The staff is extremely friendly and personable when you enter the facility. They make you feel like you are a part of the family. Our kiddos get adjusted too and for our infant it helped him to crawl properly when he was having difficulties or crawling abnormally. It is a vital part of our healthiness and we would recommend them to everyone!"
    Jennifer C.