Category Archives for "Shoulder Pain"

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.

Shoulder Pain? Isometric External 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 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.

Pectorals Stretch

This is a stretch for the pec major. You’re going to stand on a corner with the hands on the wall in a push-up position and you’re going to take a step forward leaning into the wall, staying nice and tall with the weight on the hands you’re going to hold that position with the core tight for 30 seconds, repeat three times.

Shoulder Strengthening Tips

In order to even begin strengthening the shoulders and keep the rotator cuff muscles strong and healthy you must first develop a strong base from which to work. To help you build such a solid foundation towards a better functioning shoulder, these basic scapular strengthening exercises are effective for any type of rotator cuff injury, including: shoulder impingement syndrome, shoulder ligament sprain or dislocation, shoulder separation (AC joint sprain), repetitive stress injures and calcific tendinopathies.

Upper Trapezius Retraining

Hold light dumb-bell weights in each hand & keep your core stability muscles engaged below the belly button the entire time. Take a step forward with one foot. Bring your arms out into abduction to about 45 degrees. Keeping the arms up at 45 degrees, shrug the shoulders to the ears and bring them back down again. Repeat 10 to 15 repetitions for 3 sets. This exercise is great for strengthening and retraining the neuromuscular control of the Upper fibres trapezius muscles after neck related whiplash injuries, chronic neck dysfunction or shoulder complex & rotator cuff dysfunctions. They attach onto the scapula up to every vertebrae of the neck and base of the skull.

Shoulder Impingement Pain? Scapula Muscle Strengthening and Activation

Begin with tall neutral spine posture. Then bring a resistance band around the back of your thorax and wrap it around both wrists and into both hands. Have your palms face up in the start position with the elbows at about 90 degrees and broaden the shoulder blades. Then punch your hand forward pointing your thumb towards the ceiling and return it to the start. Repeat this 10 times for 3 sets and do it for the other side too! This is a great exercise for shoulder impingement pain caused by weak and poor scapula muscle activation.

Shoulder Impingement Pain? Scapula Muscle Strengthening and Activation

Begin with tall neutral spine posture. Then bring a resistance band around the back of your thorax and wrap it around both wrists and into both hands. Have your palms face up in the start position with the elbows at about 90 degrees and broaden the shoulder blades. Then punch your hand forward pointing your thumb towards the ceiling and return it to the start. Repeat this 10 times for 3 sets and do it for the other side too! This is a great exercise for shoulder impingement pain caused by weak and poor scapula muscle activation.

Scapula Control With Core Stability Retraining

Using a ball lie on your stomach with your inner core engaged by pulling the waistline up from the pant line. Keep the core engaged the entire time. Start with bringing the elbow up so the arm is at 90 degrees with the fist clenched. Keeping the upper arm and wrist still bring the forearm up parallel to the floor and back down slightly. Repeat this for 30 seconds 3 sets twice daily. This exercise is great for retraining the motor control of the scapular muscles in conjunction with core stability strengthening. Excellent to do in the strengthening rehabilitation phases of any kind of shoulder injury. Great for swimmers, baseball, tennis, volleyball, basketball or ultimate players.

Shoulder Stretch

Start by lying on your side with your shoulder at 90 degrees and your elbow at 90 degrees and gently push your arm towards the yoga mat and hold for 30 seconds. Repeat three sets, do it twice per day.

Supraspinatus Rotator Cuff Stretch

This is a stretch for the supraspinatus muscle. You’re going to step into the door with the left foot, throw the towel behind the back with the left hand and reach up behind with the right arm and pull the towel upwards with the right shoulder propped up against the corner of the doorway. You want to hold this stretch for 30 seconds, three sets, maintaining neutral spine and posture.