Intro to Rotator Cuff using a band
Here’s a quick understanding of the importance of training rotator cuff movements.
Pull/Rotate -- Rotator Cuff Movement
Spend long enough sitting, hunched over a desk and you’ll need movements like these to re-align you’re should and get rid of shoulder discomfort.
Do-It-Yourself Shoulder Kit
WOW! April is already coming to a close. Hard to believe how fast the year is flying by already. Summer weather is just around the corner.
And if you're like most people, warmer weather means more activities. Whether it's the company picnic, yard work for the house, or just being out enjoying the warmer temperatures, we all become a bit more active.
But what about the last 3-5 months?
Chances are you were a lot less active, especially if the weather was less than pleasant to be out in. That means your body could use a little tune-up before you start all those activities. Chances are you could use a little do-it-yourself fix it guide -- for your shoulders. After all, no matter what your activity, I suspect you'll be using your arms and shoulders a lot more frequently than you did during the winter months.
So don't leave yourself open to injury. Get your body, and this month your shoulders, ready for the fun in the sun.
If you know me, you know I'm big on doing the right movements, in the right order, to get the best results.
So first things first.
Let's start by getting your body and specifically your shoulders, ready to do some work.
Self Myofascial Release (self massage)
Now that your body is warmed up, you'll be able to stretch it properly and prepare it for exercise.
Shoulder Stretches
So let's move to the exercises that will almost guarantee you have no shoulder pain during your active summer.
Shoulder Exercise 1
Shoulder Exercise 2
Shoulder Exercise 3
Shoulder Exercise 4
Shoulder Exercise 5
There's your Do-It-Yourself Guide to stronger, healthier shoulders.
Seriously Tired of Shoulder Pain?
Just this morning I was approached by a regular I know from the gym asking how to get rid of shoulder and elbow pain. He was complaining of numbness running down his arm and just an overall ache. He admitted having the habit of sleeping on his shoulders, and leaning to that same side while watching TV in his favorite chair. And of course still insists on doing heavy bench press with a barbell.
I helped him understand that it was quite possible that the elbow pain he was experiencing was likely due the the lack of alignment in his shoulder. And it may be possible that merely stretching and aligning his shoulder could allow his elbow to reset itself. If not, I had an excellent sports chiropractor I could refer.
Knowing him, I realized I was not likely going to talk him out of doing heavy bench press with a barbell. At least not yet anyway.
So I gave him a little taste of what I've been sharing you all this past month. We first went through some specific rotator cuff movements to warm the shoulder capsule. Then I showed him some general stretches to open up the chest and shoulder area. Followed by the movements from my previous posts this month, as well as the one below.
Whether it's to get rid of pain or avoid having it in the first place, don't neglect your shoulder -- rotator cuff work.
Here's this week's shoulder saver.
Shoulder Pain?
I know you're going to think I made this up, but it is 100% true.
Not more than a week ago, a client of mine expressed that he was having pain in his right shoulder and neck area, and couldn't figure out why.
So we reviewed the new movements he was doing in his program -- actually had him go through a few of them. No, those didn't seem to be creating any discomfort.
We talked about his work -- the amount of hours sitting at his desk have actually gotten less over the past the few months.
So we explored what has changed at home -- outside of the obvious -- he recently had a child. --BINGO!-- Originally, he didn't notice it, but recently he's been picking his newborn up more, carrying him, and holding him for extended periods. So far that has really been the only change that he can think of in his daily and weekly routine.
This is not the first time I've heard this. Trainers, clients and friends have all commented at one time or another about one shoulder being more sore than the other a few weeks or months after having a child.
And 9 times out of 10, you know what else?
When they are consistent with their shoulder stretches and exercises the shoulder pain goes away -- mysteriously.
I shared this client's experience because I have worked with literally hundreds of people, that start using one shoulder more than the other, each for different reasons, and end up with the same, "I don't know what's going on, but this shoulder has really started bother me", experience.
Shoulder pain can come from the most common activities that we do everyday and don't think about it for a second. Whether it's a wonderful new addition to the family, the posture you sit/lay in while watching TV or reading the paper, a laptop, sleeping on your shoulders, or too many pressing movements at the gym. Shoulder pain is often times just an issue of alignment.
Practice the stretches I've shared with you along with the shoulder movements from this month and you'll be out of shoulder pain fast!
Don't just take my word for it -- Try them.
Get Out Of Shoulder Pain!
Well, let's get right to it shall we.
This month I want to focus on helping you get out of shoulder pain. Far too many people suffer from it and there is honestly no reason to continue to live with it.
I can't tell you how many times I see someone getting up from doing a bench press and rubbing their shoulder. Instant hint that there is something going on that's about to get much worse in the shoulder. But shoulder exercises and rotator cuff exercises are not just for those that do bench pressing movements. Heck No!
Spend your day hunched over a computer?
Carry your child around the mall or at the park?
Tend to carry your purse or laptop on one shoulder consistently?
Sleep on your shoulders?
If you answered YES to any of the questions above, then this month is especially for you.
Our shoulders take a beating day in and day out. In our society we live our life in a forward posture all too often. This constant forward posture can lead to all sorts of problems, from the obvious shoulder pain or discomfort, to neck pain, and yes, believe it or not, even lower back pain.
Everything is connected!
If you spend your day in poor posture, no matter what the reason, it's only a matter of time before your body starts giving you signals that something is wrong. Now like most people you'll probably solve the problem by first avoiding the movements or activities that give you pain or discomfort. But that is only a short term fix. That's kind of like turning up the volume on the car radio when you hear a rattling noise in your car. And as we all know, turning up the radio won't fix the rattle. Likewise avoiding certain movements or activities won't make the problem in your shoulders go away either.
It's an alignment issue most likely. All of that hunching over the computer, sleeping on your shoulders, etc. all lead to creating a misalignment in your shoulders. And like your car tires, a misalignment is only going to wear your shoulder joint out sooner. But of course not before it gives you a great deal of pain in the process.
So every Friday this month I will share with you an exercise you can do to help re-align your shoulders. But of course being me, I want to get as much out of the movement as I can, so I'm going to ask you to perform these movements using a Swiss Ball. Using the Swiss Ball will force you to activate your core (think tensing your abdominal muscles). In this way you'll get a bit of core training while getting your shoulder back in alignment.
Always remember, when performing these movements be sure to keep your shoulders and ears as far apart as possible. The goal is to put your shoulders back in alignment, under your ears. I also want to encourage you to keep as much space as you can between your shoulders and ears. So during the movements be sure to reach for your ankles as you proceed backwards in each of the movements.
For All The Parts That Hurt, Here's The Solution
Since May of this year, I've been sharing with you various stretches and exercises to help you get out of pain and stay that way. From the questions and emails I've been receiving it seems as though a reminder of the blogs would be really helpful. As I promised early on in my blog post, I am committed to providing reliable, useful, practical information that will assist you in getting out of pain and staying that way.
If your having Shouler Pain:
Try these stretches and exercises to get rid of pain and stay that way:
Shoulder Stretches Group 1
Shoulder Stretches Group 2
Shoulder Exercises Group 1
Shoulder Exercises Group 2
Having Wrist Pain, don't forget these tried and true movements:
Painful Wrists Stretches and Exercises
Lower Back Pain, remember these stretches for the hip and lower back:
Back Pain Stretches Group 1
Back Pain Stretches Group 2
Back Pain Stretches Group 3
Knee Pain have you limping around? Try these:
Knee Pain Exercises
So there you go. The body part where you're experiencing pain listed just above the stretches and exercises. It doesn't get much easier than that.
With this well outlined group of stretches and exercises you should have no problem getting out of pain and staying that way. But I feel I have to remind you, you have to do them consistently if you want them to work. Doing these movements once in a while will not get you results. Make the commitment, get out of pain and go do what you already enjoy doing . . . . better!
Have a great Labor Day Weekend.
Get Rid Of Shoulder Pain -- Your Final 5
Sometimes I think people believe things have to be very complicated and exotic in order to get results.
That's not true.
Things just have to be consistent and effective. When it comes to your body, all you need are simple movements that are consistently done - namely stretching and strengthening.
As I shared with you last week, stretching is just part of keeping yourself pain free. Stretching will relieve the immediate pain and start you on the road to recovery, but equally important are the strengthening exercises you do to create and maintain proper alignment and keep you out of pain!
As this is the last in my series on shoulder pain, I've included a worksheet of 5 very important exercises that you can print and take with you. That way you'll be sure that you're doing the exercises correctly and taking one more step to getting yourself out of pain and staying that way.
At this point, between all of the stretches I've shared with you, in addition to the exercises, you have enough information to get your shoulders pain free and keep them that way. If you need a little extra help, please don't hesitate to contact me.
Here's your free worksheet. 5 more Shoulder_Rehab_Movements_(blog_208-20-2010).pdf to get and keep you PAIN FREE.
As always, please let me know how they worked for you.