At first glance, the relationship between your shoulders and your ability to express yourself may not seem obvious. However, as a central hub for motion, emotion, and communication, the shoulders play a pivotal role in how we interact with the world. Whether it’s a handshake, a wave, or a hug, our shoulders facilitate countless gestures that convey connection, confidence, or even defense.
Let’s explore how shoulder health impacts our ability to express ourselves and how you can assess and restore proper function to this vital joint.
Shoulders as a Gateway to Expression
Every time we extend a hand to greet someone, wave goodbye, or make any gestural communication, our shoulders stabilize and guide that movement. The problem arises when microtraumas—small, repetitive injuries—begin to affect the shoulder joint. These can lead to instability, discomfort, and a loss of range of motion, which directly impacts not only physical function but also emotional expression.
When your shoulders are compromised, you may find yourself subconsciously withdrawing. The simple act of saying “hello” can feel strained. Over time, this physical tension can lead to emotional tension, tightening the neck and upper trapezius muscles, and creating a vicious cycle of discomfort and disconnection.
Recognizing Shoulder Dysfunction
How do you know if your shoulders are holding you back? A simple assessment doubles as a corrective exercise:
- Find a Surface: Use a countertop, table, or any stable surface about waist height. You can also try a traditional push-up if you’re strong enough.
- Position Yourself: Place your hands on the surface, step back slightly, and prepare to lower your chest toward the table.
- Check Your Shoulder Stability: As you lower your chest, allow your shoulder blades to open and retract naturally. If your shoulders feel unstable, if one dips too far forward, or causes discomfort, you may have anterior capsule laxity (a common form of instability).
This laxity occurs when the front of the shoulder joint becomes overly mobile, leaving the ligaments unable to properly support the joint. This creates a subtle but persistent feeling of insecurity in the movement.
Restoring Stability and Confidence
The good news? The same assessment can help restore your shoulders’ stability. Follow these steps:
- Controlled Range of Motion: As you lower your chest, stop just before any discomfort or instability. Back off slightly to a range where the movement feels stable.
- Pause and Breathe: Hold this position for about 10 seconds, focusing on slow, steady breathing.
- Push Back: Exhale and press away from the surface to return to your starting position.
- Repeat: Perform this movement for 5–10 repetitions, gradually increasing your comfort and stability over time.
This practice helps retrain your shoulders to function within a safe range, reducing strain on the ligaments and restoring confidence to your movements.
Enhancing the Mind-Body Connection
To elevate this exercise beyond the physical, consider adding affirmations. These can reinforce the emotional connection between your body and mind. For example:
- “I open myself to the world with strength and love.”
- “I release tension and embrace connection.”
These affirmations can help align your physical practice with your mental and emotional goals, fostering a holistic approach to healing and self-expression.
Why Shoulder Health Matters
By restoring stability to your shoulders, you’re not just preventing injury—you’re empowering yourself to move, express, and connect more freely. A stable shoulder allows for gestures of openness, strength, and protection, enhancing how you present yourself to the world.
If you want to dive deeper, check out my courses at Four Lights Wellness, where I cover both physical and mental aspects of wellness. My course Healing (e)Motions: Trauma Release Exercises for People with Stress offers targeted physiological exercises aimed at reducing stress and mental health dysfunctions that can contribute to physical pain. I have a course coming up focused on movement for pain relief, called Crawling Out of Pain.
You can also sign up for my newsletter or subscribe to my Substack, which is packed with tips and insights on living a healthier, happier life. Additionally, if you’re curious about how these practices can be tailored specifically to your needs, I offer a free consultation to see if working together 1:1 could be beneficial. Let’s keep building that foundation and enjoy a happy, healthy life!