The wheelchair sports population is growing.

There are many opportunities to participate in various sporting activities, both for competition and recreation. With so many benefits of sports participation, such as increased stamina and endurance, improved coordination, and developing a social network, it is easy to see why wheelchair sports are on the rise.

With this increase in participation comes an increase in sport-related and overuse injury. For the wheelchair user, the most common injury is around shoulder pain.

Did you know that the shoulder joint is the most mobile joint in the body?  Being so mobile makes it more likely that the shoulder joint will be injured from overuse. The overuse injury is the most common since the upper extremities are used for wheeling, transfers, and activities of daily living (ADL).

The following exercises can help strengthen the shoulder joint. Make sure you perform these exercises with the proper body mechanics.

*These exercises can be performed using resistance bands, a gym’s cable machine, or lightweight dumbbells:
•    Lat pulldowns and/or chest fly
•    Internal rotation
•    External rotation

Muscular imbalance is another common cause of injury to the shoulder. Imbalances can come from poor posture, repetitive movement and lack of core stability. A strong chest and anterior muscles can overpower your weaker back and posterior muscles. The following exercises and stretches will help strengthen your shoulder stabilizers (subscapularis, supraspinatus, infraspinatus, and teres minor) and stretch your tight anterior muscles (pectoralis major and minor). Make sure you perform these exercises using proper body mechanics.

*These exercises can be performed using resistance bands, a gym’s cable machine or lightweight dumbbells:
•    Cable row
•    Side-lying lateral raise
•    Lying rear deltoid lateral raise

*These stretches can be safely performed at home, work, or at the gym:
•    Lying shoulder girdle stretch
•    Doorway stretch

Even though there are risks associated with any sports participation, there are numerous benefits from being involved in wheelchair sports. Preventive measures can be easily incorporated into your everyday routine and help reduce your risk of an injury. 

Whether you are playing for competition or for fun, good body mechanics and stretching can help reduce shoulder pain and ultimately improve your athletic performance.

References
The National Center on Physical Activity and Disability, http://www.ncpad.org

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