If you’ve been doing the “Clock Reaches” exercise and it has been getting super easy without resistance then this progression will help further strengthening the rotator cuff and the shoulder after an injury.
With a light resistance band loop wrapped around your wrists, kneel down in 4 point position with your fists on the ground and keep your spine in neutral posture with your inner core muscles engaged. Imagine there is clock face numbered 9 to 3 O’clock on the ground in front of you.
Begin by reaching the right hand to 9 O’clock and then back to the start position. Proceed to continue to 1O, 11, 12, 1, 2 and then 3 O’clock, and then reverse back to 9 O’clock again. Repeat this for your left hand. Perform 3 sets of 5 for each side.
This exercise is also great to do if you want to increase strength even when you’re not injured. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
This is a great exercise for strengthening the rotator cuff and the shoulder complex muscles after straining the rotator cuff.
Kneel with your fists on the ground and keep your spine in neutral posture with your inner core muscles engaged. Imagine there is clock face numbered 9 to 3 O’clock on the ground in front of you.
Begin by reaching the right hand to 9 O’clock and then back to the start position. Proceed to continue to 1O, 11, 12, 1, and then 2 and then 3 O’clock. and then reverse back to 9 O’clock again. Repeat this for your left hand. Perform 3 sets of 5 for each side.
If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
If you have injured your shoulder rotator cuff but can still move it then this might be the right exercise for you.
With a light exercise band tied at shoulder level proceed to take up the slack. Then placing a folded towel between your side and elbow and place your opposite hand onto your shoulder lightly to prevent it from hiking upwards.
With the thumb up, slowly rotate the lower arm and wrist in towards your body making the upper arm and elbow the pivoting point and then bring the arm back to the start position with control. Prevent the elbow from pinching in towards your side or doing a chicken wing coming out. Do 3 sets of 10 repetitions for each side.
Doing the unaffected side will also help with the neuromuscular rehab of the rotator cuff muscles. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
Begin with a tall neutral spine posture (imagine there’s a string pulling you tall from your pelvis to the top of your head). Then engage your inner core muscles below your belly button. Then Wrap a resistance band around your upper back and position yourself belly down onto the exercise ball. Reach the index finger to the wall in front of you with the thumb pointing up and hold for a few seconds. Repeat this 10 times on each side for 3 sets. To progress the functional core strength, reach the index finger in front and extend the opposite leg and heel back at the same time. Repeat this for 10 reps on each side for 3 sets each. This exercise is great for increasing functional core strength in swimming, climbing, ultimate frisbee, baseball, volley ball, basketball, Lacrosse and any sports that require strong shoulder and core strength.
Hi I’m Lisa Cornish, I’m a Physiotherapist at INSYNC PHYSIO and today I’m going to show you a shoulder shrug the I learned from Lynn Watson. Uhhh, so the first thing’s first. I usually get people to stand in front of the mirror so they can watch themselves. So Ed is going to stand in front of the mirror here. And he’s going to bring his arm about 30 degrees out to the side, palm facing forward. And Ed, what I want you to do is shrug your shoulder up so that you’re bringing your shoulder up towards your ear and not up towards the ceiling. That looks good. Alright; So what we’re going to try now is to bring your arm up to the side, shrug that shoulder up and try to hold that for 5 seconds. Relax, and bring that back down… and up to the side and repeat. What I like to give is 3 sets of 20 reps . A lot of the times we can’t actually do 20 reps to start off with, so the goal is to go until fatigue. That looks really good! Uhhh, once they are able to do 3 sets of 20 I then get them to add a weight; Often a water bottle works just fine. And there you have it! That’s your shoulder shrug exercise.
To stretch out the right rotator cuff muscle, place a non-stretchy strap with your left hand over your head and behind your back. Reach the right hand behind your back to grab the strap. Reach as far up as you can towards your limit but avoid tilting your shoulder forward. Stabilize the front of your right shoulder by placing it against a corner or a door frame and step the left foot forward. Hold tightly with your right hand and pull the strap upwards with your left. Hold this stretch for 30 seconds and repeat for 3 sets. Doing this stretch daily can help increase the mobility of your stiff shoulder if you’re experiencing shoulder impingement pain due to a tight overuse Supraspinatus Rotator Cuff muscle. It’s also great to do as a warm down stretch when it’s abnormally tight and stiff. If you have pain or if you’re unsure about how to do the exercise, please consult with your local Physiotherapist before continuing.
If you feel some pain or stiffness in the shoulder, this stretch may help with the sports you play or physical activities that you do. To stretch out the right side, reach your right hand up and down your back keeping your right elbow pointed upwards. Avoid arching the back by keeping your spine in neutral. Pull the right elbow towards midline with your left hand while keeping the right elbow pointed upwards. Hold this for 30 seconds doing 3 sets on each side daily.
Stand beside a door frame or corner of a wall. Keeping your back straight and your inner core engaged, bring your arm up against the wall with the elbow and shoulder bent at 90 degrees. With the arm planted on the wall, draw your opposite shoulder back followed by your torso in a straight line. Keep the back straight and core engaged. Hold this for 30 seconds and repeat 3 times on each side 2 times per day. The tightness in the Pectoralis muscles can cause abnormal movement in your shoulder and can give you pain and dysfunction. Non optimal computer desk and sitting postures and performing activities and sports with a repetitive nature like climbing, volleyball, or any throwing sports can cause these imbalances. If you have pain or if you’re unsure about how these exercises affect your shoulder pain, consult your physiotherapist before continuing.
After straining your rotator cuff, retraining the muscles of the scapula is an important aspect towards full functional recovery with any activities or sports at or above shoulder height. You can do this without a weight at first to practice your technique, and if you are feeling confident with this then you can start with a 3 to 5 pound dumbbell. Start lying down on your back with your knees bent and your low back core stability muscles engaged. Straightening up the arm, begin to raise the dumbbell up towards the ceiling. Then at the end of the movement protract and lift your scapula up off of the floor with a focus on the posterior muscles doing the work and not your pectorals muscles. Do 15 lifts of the scapula for 3 sets daily. If you are unsure about your shoulder pain or about this exercise please consult your local physiotherapist before continuing.
This exercise is great for rehabbing from a rotator cuff strain or shoulder impingement strain. Wrap a mild resistive elastic band half way down the mid back, and then cross it over at the front and securely wrap both ends onto each hand. Turn facing a wall and place your pinky finger and edge of hand firmly against it. Keep your posture tall and inner core engaged while pushing your hands against the wall up to the ceiling in “V” formation and externally rotate the hands out, holding it at the top for a good long second. Then slowly bring it back down. Repeat this 10 to 15 repetitions for 3 sets. By keeping your inner core engaged and your posture tight, this exercise is great for rebuilding the shoulder strength you need in any overhead reaching sports, especially rock climbing, volleyball, and basket ball. You should not have any pain when doing this exercise. If you do experience pain please consult your local Physiotherapist before continuing.