Posts Tagged ‘Elevation’

Rotator Cuff Exercises | Rotator Cuff Exercises Guide

www.TheGuideForYou.com — Rotator Cuff Exercises Guide Conservative treatment should begin with educating the patient on activity modification, rotator cuff exercises should be instructed to avoid above shoulder level activities until pain subsides. Immediately following rotator cuff exercises, will begin with PROM / AAROM for the next 4-6 weeks. The movements emphasized should include pain free codman’s pendulum exercises, passive shoulder elevation and internal / external rotation in the adducted or abducted position. Internal and external rotation is performed with the patient supine and the shoulder adducted to the side and elbow flexed to 90′ A cane or stick is held in both hands, while the uninvolved arm supplies the power to move the involved extremity toward the stomach ( internal rotation ) and away from the stomach ( external rotation ). Avoid compensatory movements such as hiking the scapula or lateral bending of the trunk. strengthening exercises can be initiated at 6 weeks to prepare the patient for functional activities. initially the strengthening program begins with isometric exercises for the rotator cuffand scapula stabilitation exercises. the exercises should be instructed at home using the uninvolved arm to supply the power. To learn more about rotator cuff exercises, please visit : www.TheGuideForYou.com

What Is The Rotator Cuff In Relation To The Shoulder Mucsles?

The rotator cuff is a group of tendons from the following muslces: supraspinatus, infraspinatus, teres minor and subscapularis. These tendons blend together (forming the “cuff) as they insert on the humerus to facilitate in the function of the shoulder, primarily in the motions of rotation, abduction (bringing the arm out to the side) and depression of the humerual head during shoulder elevation.

Shoulder Blade Pain-Everything You Need to Know

Help for shoulder pain

If you’re an athlete, a housewife that overdid the gardening, or a person who got worked up in front of his computer, each has a share of shoulder pains. We already developed our own treatments that could cure the pain. But did we ever think what might be causing the pain in our shoulders. Most of us come up with the thinking that we are just tired and we just got strained from the job we just did. There are several causes of shoulder pain, but to cure it would be a whole new level.Knowing the cause of the pain can help us figure out the cure. The shoulder is easily overused or injured because the ball of the upper arm is larger than the shoulder socket that holds it. To remain stable, the shoulder must be anchored by its muscles, tendons, and ligaments. Though overuse or excessive use of shoulder can easily injure shoulder joints, one of the main reasons appears to be age related in which the natural degeneration of the soft tissue makes the joints worked up. It’s comparable to an old machine that slowly loss essential oils needed for it to work properly, which makes it rusty. Other causes would be repetitive motion, the sac surrounding of the joint can become inflamed. Keeping your arms extended and arthritis, this comes with aging.However, though the main reason would be rapid age-related deterioration. We need not lose hope, for we have physical therapist and doctors that can help us understand. One of the steps to cure the pain in the shoulder is to rest and refrain from using the infected part. The second step is to place an ice in the affected area for about 10-20 minutes around 4-8 times a day. Fill the bag with compressed ice and wrap it in cotton fabric but never put it directly on the affected area. Third cure is compression which helps reduce swelling of the joints by composing the area with elastic bandage. Finally, elevation you can use a pillow to elevate the shoulder at length higher than the heart.We can also use pain anti-inflammatory medication, the pain in shoulder is constant reminder that the shoulder joints are injured which would cause sharp pains that would be unbearable for the person. Stretching exercises is also one way to cure the pain, these strengthen the muscles around the joints and relieve pains associated with many conditions. Cortisone injection is a powerful medication that treats inflammation, which is common for people with shoulder pain. In addition, the cure for shoulder pains depends with the cause of the problem. Therefore, it is advisable to understand cause and symptoms before trying out on a treatment program. If uncertain about the results you should seek medical advice before beginning any treatments or cure that you think might work. Still the best way to be fit is to avoid too much weight, balance diet, exercise that best fit your shoulders state and to have a doctor to check you up if the pain in shoulder would be too much.

Use ice to decrease pain

Reduced Shoulder Pain and Injury Prevention With New Push Up Variations

Help for shoulder pain

This article will show personal trainers, sports coaches and fitness enthusiasts about a common shoulder flaw and discuss creative exercise to improve the it using new push up variations. 

Common Shoulder Flaw – Scapular Winging

Scapular winging can be much more complicated than other common shoulder faults. Therefore it may be beyond the scope of even the most experienced trainer or coach to deal with. However, there are some cases in which a few simple, well-designed corrective exercises are all you need. 

In order for you to understand how to successfully deal with a winged scapula, you must first understand what it is your dealing with.

What is a “Winged Scapula?”

A winged scapula is a shoulder condition in which the scapula (shoulder blade) sticks out at the back, particularly when performing pushing exercises like the push up.

Common symptoms of a winged scapula 

– Pain and limited shoulder elevation. 

A winged scapula can be caused by 1 of 2 reasons;

1. Damage to the long thoracic nerve of the shoulder 

If the long thoracic nerve is damaged or bruised it can cause paralysis of the Serratus Anterior. Damage to the nerve can be caused by a contusion or blunt trauma of the shoulder, traction of the neck and can also sometimes follow a severe illness.

In this case, I would highly recommend consulting a skilled orthopedic professional before engaging in any exercise or sporting activities. 

2. General weakness in the Serratus Anterior muscle. 

In this case, the winging scapula can be improved with some specialized exercises designed to build strength in the weak Serratus Anterior muscle. 

There are a few corrective exercises discussed below

Important note: If you’re dealing with a winging scapula and are unsure of its causative source, I recommend playing it safe and get an evaluation from a skilled professional. 

As they say “it’s better to be safe than sorry”.

Corrective Exercises

There are three exercises we use to help correct and prevent scapular winging through strengthening the Serratus Anterior muscle. 

During all three movements, careful attention should be paid to scapulohumeral rhythm and symmetry. 

Also, effort should be made to maintain a stable pelvis and neck. 

Each of these exercises achieve essentially the same thing, however, it’s important to utilize a variety of methods in order to find what is best for the specific situation or individual

Hand Walks 

Arm shuffle 

Push up Plus 

Click here to view videos of the above exercises

Once you have completed a standard style push up, add the “plus motion” by protracting (move shoulder blades apart) your scapula as much as possible without changing your spinal alignment. This can be difficult for some people to dis-associate their scapula from the rest of their body. 

When performing the push up plus, we like the hands to be no wider than the shoulders, sometime I will even keep the hands together (thumbs touching). This allows for increased ROM and increased demand on the Serratus muscle.

Each of the above exercises should be performed for time frames of 20sec – 1 min.

Injury Prevention

In conclusion I would like to mention that even if you don’t have a flaw such as scapular winging. It important to add push up exercises like the ones shown above into your training as injury prevention. In addition, these movements can add variety and fun to almost any training program.

Use ice to decrease pain