Category Archives for "Shoulder Pain"

Shoulder Impingement Pain: Rotator Cuff Eccentric Strengthening

Shoulder Impingement pain can be caused by muscle imbalances in the Shoulder Complex. Weak and shortened external rotator cuff muscles can be one of the contributing factors to this problem. When the Rotator cuff is strong and activates properly, it dynamically stabilizes the shoulder joint and allows for proper biomechanics to occur. To strengthen the external rotator cuff muscles position your elbow by your side, shoulders relaxed and your posture in spine neutral. Holding on to a resistance band use your other hand to help it out to the end range of external rotation. The opposite hand is doing all the work pushing the band outward that is being held by your other hand. Then let the hand holding the band slowly return to the start position. This is called Eccentric Strengthening because you’re strengthening the rotator cuff with a lengthening movement of the muscles. Repeat this for 10 repetitions, doing 3 sets daily.

Shoulder Impingement Pain Advanced Strengthening For A Weak Shoulder

Hi my name is Iyad, I’m a Physiotherapist here at INSYNC PHYSIOTHERAPY. Today I’m going to show you an exercise that is particularly useful for any upper extremity rehabilitation or warm up. Some people in sports like Ultimate Frisbee, Rock Climbing, especially baseball or cricket where you involve a lot of throwing, this will be very very useful for it. Now the best thing about this is that you progress it on your own and you can modify it according to your needs. So all you need is a ball. The ball can have weight to it. That would probably help you by adding a strength component to this thing. Or if you’re not even injured and you just want a good warm up for the shoulder it can actually work really well for that. So the whole premise of this is that you are throwing the ball and catching it before it lands using a lot of the muscles of the shoulder blade and the rotator cuff to do so. So if you’re recovering from a strain and this is suitable for you and your stage of rehab then this would be a very good exercise. If not, then consult with your therapist. So the most primitive basic version of this is I start up here and let the ball drop and catch it before it lands, and I do this repeatedly. I do it to the time of 30 seconds to start, work your up to a minute even. It’ll really depend on your stage of injury and stage of fatigue. So this is the most basic version of it. If you’re a throwing athlete, you’re a baseball pitcher and you have problems at the end range when you’re releasing the ball, this would be a very good idea to start your exercise lower down and just practise catching and controlling that ball in different ranges. If you’re looking to modify it a bit more you can add weight. Use a weighted ball or you can start from down here, throw it up and catch it on the way down. Throw it up and catch it on the way down! Throw it up and catch it on the way down! This is really good for the fast twitch muscles in our shoulder because you’re trying to basically produce a force and then pump the brakes on the movement through your reactions. So you’re working two phases of the muscle contractions; The shortening phase and the lengthening contractions as well. Usually I start with about 30 seconds of this. Some people recommend doing this to fatigue. The who idea is to work the muscles and feel a bit of a burn but not actually strain. Don’t go to the point of strain. Consult with your therapist again to make sure this is the right phase of your rehabilitation because if you’re early on and you’re shoulder’s very flared up this might actually not be suitable for it.

Shoulder Impingement Pain

Ok! So today we’re going to do some “Kettle Bell Rotates”, and this is really great for the rotator cuff in conjunction with strengthening the scapular muscles. And so what we’re going to start off with… Iyad’s got a kettle bell; And so the reason why a kettle bell is actually better is because with a dumbbell the weight is kind of on the side and with a kettle bell the weight is actually going straight down right through the forearm. So we’re going to start off basically holding a… so this is a 10 pounder here so it’s a little more as you get stronger in your rotator cuff. If you’re a little bit weaker at first start off with a 5 pounder, but with a 10 pounder it gets a little bit heavier. So what Iyad’s going to do is bring his arm into a 90 degree angle and keep the shoulder at a 90 degree angle and you can see that the weight is going down straight through the forearm here right down. And so he’s going to do a rotation going outwards all the way and inwards all the way and he’s going to do a bunch of those. That’s it… Good! And this whole time you want to just keep that core tight, trying to see that elbow up… Nice! And you want to do that for 30 seconds. That looks good Iyad! Great! And then what you’re going to do is straighten out that arm all the way… so this is the second phase of it. And you want to do the exact same thing, and the weight is still going straight down the arm. Doing a full rotation inwards, that’s called “Internal Rotation”, and a full rotation outwards which is “External Rotation”. And do 30 seconds of that. Perfect! And then you want to do 3 sets of that. Ideally, you want to do it on both sides too, but the side that you’re rehabbing is what you’re going to focus on.

Try This Lat Stretch!!!

Place your right hand on the bar (or door frame) and step back with the right foot and lean back holding on tight with the right hand. You should feel this stretch under your arm pit. Hold it for 30 seconds. Do 3 sets and repeat it for the left side. This stretch is great if you have back or shoulder tightness or pain.

Shoulder Mobility Exercises – Pendular Circles

This exercise assists in maintaining and increasing mobility in the initial stages of a shoulder injury such as a strain in the rotator cuff or cartilage called the labrum or in persistent stiff shoulder conditions and frozen shoulder. Start by holding onto something for support with your non affected side. In a bent over position, holding for support let the arm of the affected shoulder swing with momentum in a circular motion across the body in a clock wise or counter clock wise direction. Do this for 30 seconds for 3 sets 4-5 times per day.

Shoulder Mobility Exercises – Pendular Swings

This exercise assists in maintaining and increasing mobility in the initial stages of a shoulder injury such as a strain in the rotator cuff or cartilage called the labrum or in persistent stiff shoulder conditions and frozen shoulder. Start by holding onto something for support with your non affected side. In a bent over position, holding for support let the arm of the affected shoulder swing with momentum across the body like a pendulum clock. Do this for 30 seconds for 3 sets 4-5 times per day.

Shoulder Rotator Cuff Strengthening, Injury Prevention and Warm-up

Hi, my name is Iyad Salloum; I’m one of the therapists here at INSYNC PHYSIOTHERAPY. Today I’m going to go over an exercise that’s really beneficial for what might appear as a stiff shoulder but usually it’s just a bit of a weak and painful shoulder. The premise of this exercise is really simple. You want to engage some of the rotator cuff muscles through the range of motion. It can act as a range of motion exercise with a bit of a strengthening exercise, which is kind of the beauty of it. And the most important thing is, it’s to modify as well that so that it would take a painful movement and make it painless through the range… and you can actually use it as a home exercise after you’ve seen your therapist in clinic. So it’s very very simple. What you want to do is have a band because you want to have a resistance going outwards. It’s a very simple thing… you just apply a little bit of tension here, keep your elbow slightly bent, and you’re going to slowly move your shoulders upwards while maintaining the angle between your forearm and your shoulder. So if you want to see it here from the side, I just have a slight bend in my elbow and I’m going to be moving upwards and coming back down. And I’ll usually do that ten reps, moving slowing taking two to three seconds through your each rep, and I’ll do that two to three times a day. Now, if you have no problems with your shoulder this could be a very great warm up before doing any overhead activities. So, I would do the same sets and reps, take a minute or two break and you should notice that your lifts overhead will be a lot more stable and a lot more secure.

Shoulder Symptom Modification Test

Ask the patient to perform the movement that causes them pain. Repeat this movement but the second time perform an assisted lift to either the shoulder blade or shoulder. The exact direction or pressure of the hands-on assistance is not important. It’s important to produce a reduction in pain for that particular movement. Once you find a successful movement, repeat with the patient 15 times as a treatment.

Shoulder Pain? Isometric Internal Rotation Exercise

This exercise is for the rotator cuff and can be done almost immediately with most types of shoulder pain. Begin by rotating the arm inward at the elbow with either resistance from the hand or the wall “Wax on/ Wax off”. Do this for 30 seconds, repeat 5 times every day. It’s safe and not harmful to have a 3/10 rating of pain or less during this exercise. 

Shoulder Pain? Isometric Abduction Exercise

This exercise is for the rotator cuff and can be done almost immediately with most types of shoulder pain. Begin by abducting the arm outward at the elbow with either resistance from the hand or the wall . Hold for 30 seconds, repeat 5 times every day. It’s safe and not harmful to have a 3/10 rating of pain or less during this exercise.