Say Goodbye to Noisy Shoulders: Tips for Shoulder Comfort

Have you ever experienced noisy and crunchy shoulders during your movements? If so, you're not alone. Many wonder whether these sounds are a cause for concern or just a normal part of the body's mechanics. In this blog post, we'll explore shoulder placement and some strategies to alleviate discomfort and improve your shoulder mobility.

The Shoulder Dilemma: Should They Be Crunchy?

Recently, a client approached me with concerns about her shoulders making noise, especially during circular motions. Her question was simple yet significant: "Is that a bad thing? Should they not be crunchy?" Addressing this question requires understanding the nuances of shoulder movement and alignment.

Finding the Right Shoulder Placement

When teaching clients about shoulder placement, many fitness professionals emphasize keeping the shoulders down to avoid constant elevation. However, overly depressing the shoulders can lead to issues such as pushing against the ribcage and causing discomfort. Instead, striking a balance that encourages natural movement without straining the upper thoracic area is essential.

One effective way to assess shoulder placement is to follow this simple technique: Place your hands on your head, shrug your shoulders, relax them down, and bring them to your sides. This is the ideal position for your shoulders—floating on your ribcage rather than pushed downward or elevated. Pay special attention to your shoulder girdle when performing overhead movements to ensure you're not overly depressing it.

Crunchy Shoulders: Causes and Concerns

Noisy shoulders can result from various factors, and it's essential to understand when they might cause concern. If moving your arms causes clicking or cracking sounds accompanied by pain, it's a red flag indicating potential issues. However, there are instances when clicking and cracking occur without pain, which might be less problematic.

Prioritizing Shoulder Width and Comfort

Rather than solely focusing on keeping the shoulders down, it's beneficial to prioritize shoulder width and mobility. Instead of emphasizing a downward motion, consider cultivating a feeling of broadness in the shoulder area. A helpful exercise to enhance shoulder mobility is the Doorway Hang:

1. Find a doorway and grab onto the frame with your arm.

2. Step out of the frame while keeping your arm straight.

3. Allow your body weight to create traction, pulling your shoulders outward.

Imagine this movement as similar to expanding a curtain rod. The Doorway Hang encourages your shoulders to spread and expand—a direction often overlooked in traditional shoulder cues.

Expanding Movement and Comfort

To promote shoulder width and comfort further, try incorporating additional movements that pull the shoulders outward. Beware of overly retracting your shoulder blades, as this can lead to an imbalance in shoulder positioning and contribute to crunchy shoulders. Instead, focus on moving with a broader shoulder girdle while adding arm gestures to your routines.

Putting It All Together

In summary, finding optimal shoulder placement is about balancing depression and elevation. Prioritize shoulder width and mobility, and consider incorporating exercises like the Doorway Hang to encourage healthy movement patterns. If you're experiencing noisy shoulders, pay attention to discomfort or pain and seek professional guidance.

Remember, it's not about forcing the shoulders down but encouraging them to be comfortably wide. Try these techniques, and observe how they impact your movement and shoulder comfort. Let me know your experiences—your feedback is valuable as we work towards achieving happier, healthier shoulders!