❓Have you dealt with frozen shoulder? Did your shoulder lose range of motion, strength, and function? What was your experience? Let’s hear about it in the comments and discuss this challenging topic.
📺Frozen shoulder/adhesive capsulitis is a challenging condition in which an individual loses range of motion in their shoulder complex, has a loss of strength through what range remains, and then has a decrease in functional capacity due to this. .
🛎Our current understanding is that this condition is associated with some kind of inflammatory response that creates a cascade of limitations and impairments. It doesn’t appear to be due to “trigger points” as once thought, and it doesn’t appear to benefit from aggressive stretching as previously believed either.
💊Treatment for this condition appears to be best focused on helping the individual work on range of motion and strength, maximize their current function, and help find adaptations to progress their activity volume to stay healthy overall. In the video we show 3 exercises for the shoulder complex that can help to address range and strength deficits. These are not golden exercises, but just demonstrations of principles, these are working to challenge the person to contract through the range available and then go through a slight stretch into challenged range. We have additional exercises that work the shoulder through a grip and stabilization challenge, while working the rest of the body. You can do these for 1-3 sets for 6-15 reps, 1-3 times a week with some lighter movements on other days.
💯TAG a friend or workout partner with SHOULDER PAIN who could benefit from this simple but effective warm up 💪🏼
📌If you're having any pain in the SHOULDER during your workouts, especially during pressing type movements, it can be very helpful to warm up with ROTATOR CUFF isometric exercises
📌These can be done with bands, cable pullies, a barbell, dumbbells, etc. However, sometimes the easiest way is to find an OPEN DOORWAY or a WALL and push into it at DIFFERENT ANGLES
💥 ISOMETRIC (contraction without movement) contractions have been shown to help DECREASE PAIN in TENDONS for SHORT PERIODS, which can obviously be helpful before a workout
💥Furthermore, isometric contractions can also help improve MOTOR LEARNING (the ability of the nervous system to call upon certain muscles during movement) so that you can better activate these muscles during other movements such as your bigger lifts 💪🏼
🔹Perform each contraction for 30-45 seconds WITHOUT any pain INCREASE from a resting level
🔹Cycle through different positions for one set each OR...
🔹Perform 3-5 sets at the range of motion which you feel will give you the MOST BENEFIT (it can be helpful to find the specific range of motion that HURTS THE MOST and perform your isometric contractions here 👍🏼)
🚨 The options shown here are NOT all inclusive. You can experiment with different positions to find what works best for YOU
📌 I have only shown ABDUCTION and EXTERNAL ROTATION variations, but in some cases performing INTERNAL ROTATION can help as well (e.g. pushing the palm/hand inward toward the wall if the elbow is at the side or forward into the wall if your elbow is raised upward)
Testing für die Schulter und den Schultergürtel.
Einen simplen aber nicht ganz einfachen Test für den Schultergürtel, speziell Schulterblatt-Dyskinesie, ist das seitliche Arme anheben.
Zu beachten ist dabei, dass tendenziell die Schulter des dominanten Arms etwas mehr Range in der Aussenrotation hat und weniger in der Innenrotation (insgesamt aber gleich viel), dass die Schulter etwas weiter unten und der Trap etwas länger ist.
Das Augenmerk ist dabei auf die Bewegungs des Schulterblattes, und speziell die 2 zu 1 Regel ab 60° Abduktion, zu richten.
Stay strong... #mntrainingsystems #continuumtraining #shouldergirdle #shoulderrehab #solothurn #fitness #personaltraining #powerlifting #sportsperformance
Stronger Shoulders 💪🏽 #movewithbeddard
Adho Mukha Svanasana (Downward Dog)🐶
Ardha Pincha Mayurasana (Dolphin)🐬
Both are great for strengthening the shoulder girdle, stretches the shoulders, arms, upper back, and legs. They help bring flexibility to the spine, hamstrings, calves. Also if anyone if looking to progress into forearm balances or headstands Dolphin is your foundation block🤸🏽♀️
Mixing the two together make a nice little shoulder burner🔥
- Palm Tree 🎶
#shoulderworkout #strengthtraining #yoga
A great way to warm up your shoulders prior to an arm workout is essential to keep your joints healthy and free of injury. 💪🏼
These are some exercises I do prior to approaching the heavy lifting. I do 15-20 repetitions per movement under a slow and controlled tempo. I like to aim for a light burning 🔥sensation on the muscles targeted because that lets me know I’m fully activating every muscle fiber in the area.
For those wondering what band I’m using it’s made by @elitefts
and I’ve been using it for years. I totally love it and it’s my to go piece of equipment to keep my shoulders healthy and my performance at 100%.
Nice little at home rotator cuff exercise for injury prevention💪 #theextra10
Having problems reaching overhead🙋🏽♂️? Maybe while you’re sitting in your car it feels like somebody cracked a hammer on your shoulder when you reach out for the door handle? Well maybe part of the problem is some seriously matted down pectoral tissues. .
Try this super simple drill and #feelbetteralready
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If you’d like more info on the mobile 90 program simply send me D.M. .
#mobility #mobwod #shoulder #shoulderrehab #shouldersmash #kbsmash #rehab #prehab #movebetter #benchpress
Not just a pec stretch this improves scapular mobility! Thinking of our posture whether it’s in our fighting stance, at a desk or playing on your phone right now, our shoulders sit forward or rounded. Help mobilize your shoulders and improve their neuromuscular activation (how your brain talks to your body) .
❎ reduce rotator cuff and biceps impingement because the scapula and humerus (should blade and arm bone) no longer run into each other .
❎ add a head turn to loosen up your neck ESPECIALLY after a long time working strikes or running .
❎ decrease stress to pec major and minor by actively stretching .
❎ improve posture .
❎ add a one arm row exercise after to activate the muscles in greater range of motion!!
Straight arm external rotation work has become something I have starting exploring a little more recently, and I have to credit boxer @chrisbillam
for the reminder of these variations!
If you’re training fighters then working the external rotators in various different positions with the arm extended is a nice addition for shoulder stability, experiment with positions too.
En cas de pubalgie, j’ai souvent une faiblesse au niveau de mes adducteurs. Et bien voilà une idée de progression d’exercices pour les renforcer 😉💪
Mais attention, il faut faire un bilan avant ⚠️. Le but est, sur chaque exercice, d’avoir un contrôle important du haut du corps pour travailler la stabilisation. On va donc chercher à rester droit (pas de lordose lombaire = cambrure du bas du dos) qui pourrait venir en compensation 👌.
Bien sûr, on ne fait pas que du renforcement des adducteurs. Comme je l’ai dit dans la précédente vidéo, on va aussi travailler la raideur musculaire avec des étirements, travailler le geste sportif, le gainage, la proprioception,... Mais tout dépend de mon bilan 😉. .
Vous avez des exercices favoris pour vos adducteurs?! Hésitez pas à vous filmez et je partagerai les meilleurs en story 👍😉
#kinedusport #renforcementmusculaire #proprioception #reeducation #rehab #rehabtime #shoulders #shoulderrehab #reeducation #kine #kinesitherapie #physiotherapy #physio #angers #kd2sangers #groinpain #pubalgia #football #pubalgie #adductors #adductor
Lifters!🏋🏽♂️ Crossfit! 🤾🏽♀️Swimmers! 🏊🏽♀️Volleyball players! 🤽♂️Basketball players!⛹🏽♂️ Have you ever had pain in your shoulder when you lift your arm over your head?
If that sounds like you, then you may have shoulder impingement.
Check out this short video below to learn more about it and how it can affect you. I cut my face off but u can see the most important part! 😩😉 Tag someone who may have shoulder pain! - the first part to fixing the pain is understanding the problem!
Working on my push pressing technique while doing all in my power to bulletproof my shoulders. Here's a trick that I sometimes use to make sure my scapula is active during the press. Swipe to see! ⏺️Take a light rubberband an put your wrists through it.
⏺️Open your arms to pressing width. Concentrate on squeezing your scapula together. Maintain your back straight.
⏺️Go through your pressing motion for 10-20 reps, do this for two sets. You can do this during your warm-up sets and feel the difference during your working sets.
#pushpress #shoulderhealth #shoulderrehab
Let’s talk about sex. In particular lets talk about Pornstars.
No! Not that kind of pornstar.
What I’m actually talking about is probably the one rotator cuff exercise that nearly all of us should be doing, but aren’t.
When we think of exercises to try a strengthen or fix painful shoulders, we will turn towards the good old fashioned, boring external rotation with a band.
Speaking from my own experiences, the problem I found is that the bog standard approach to strengthening rotator cuffs is somewhat boring and tedious. Meaning the rehab more times than not, doesn’t get done. But it doesn’t have to be this way, and you sure as hell don’t need a band.
I’ve read a research paper recently by Ginn. K (2011) that looked at how the rotator cuff works during movement. Basically, during shoulder flexion the external rotators of the cuff are highly active whilst the internal rotators are pretty much switched off. During shoulder extension it’s the opposite. It was found that it’s only really abduction movements where both the internal and external rotators of the cuff work together.
What this means is that if your arm is supported in an abduction position, the activity of the rotator cuff is actually increased. Both the internal and external rotators of the cuff will be working together. In other words it’s more effective!
This is where the ‘Pornstar’ comes in. I have no idea why it’s called what it is, but why not!
Thankfully, I have a pretty good physio who actually prescribed this exercise for me, so it’s nice to know that he’s keeping up-to date with research, and that I’m not wasting my time.
The Pornstar is one of my favourite exercises for strengthening the rotator cuff, and I often get my clients to perform it before any push or pull sessions. Mainly because it is much easier to perform than the more traditional unsupported external rotation exercises, meaning they have less chance of actually messing it up.
If you are currently trying to improve, strengthen or fix your rotator cuff, give this exercise a try. As always start with a light dumbell, keep the movements smooth and controlled, aim for 15-20 reps on each arm.
If you try it let me know how you get on.
Love this drawing of the rotator cuff from @thebarbellphysio
with actions and origin/insertion points. Any of these areas or movements hurt on you? If one muscle has any dysfunction that can lead to problems with the entire shoulder. #Repost @thebarbellphysio
The Rotator Cuff by @itsjulieread
: Supraspinatus, Infraspinatus, Teres Minor (also included in the rotator cuff, but not pictured here: Subscapularis).
The rotator cuff's main job is to work together to stabilize the shoulder...a.k.a. keep the humeral head sitting snug in the glenoid fossa. Supraspinatus *also* initiates and helps the deltoid with shoulder abduction (arm moving away from the body) while infraspinatus and teres minor laterally rotate the shoulder.
BUT MOSTLY THEY STABILIZE, OK? 😉
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#medbridge #shoulderrehab #rotatorcuff #shoulderpain #shouldersurgery #elbowrehab #elbowpain #ucl #uclreconstruction #MLB #baseball #baseballpitcher #ROM #physio #PT #physiotherapist #physiotherapy #physicaltherapy #physicaltherapist #crossfit #athletictraining #athletictrainer #ATC #dptstudent #lenmacpt
The Aussie girls have extended their ISDE lead! Including @taylajones713
and her overall.
Let’s talk about a muscle that often is forgotten about, serratus anterior. Aka the boxer’s muscle! 🥊🥊 It helps the shoulder blade glide forward along our rib cage, similarly to when a boxer throws a punch. (Video 1 shows it in action!)
So what’s the issue? Well, serratus anterior can essentially be “turned off”. It stops functioning properly due to a variety of reasons. More often than not a key contributor to its dysfunction can be related to our posture. An example we all can relate to is hunching over a desk for long periods of time. This position brings our shoulder blades up off the rib cage leading to scapular winging 👎🏼(see last picture). When this occurs our other muscles and joints try to “pick up the slack”. This contributes to faulty movement patterns along the kinetic chain and usually aches/pains. Kind of like we discussed in my previous post 😉🤘🏼
So what can we do? First of all, we can re-educate that muscle on how to perform its job. Most individuals have a tough time activating this muscle separately from the other ranges of motions within the shoulder girdle. These videos are great tools to help you start working on how to properly retrain the serratus anterior. Give it a shot and see if you are able to activate this muscle on your own!