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Sunday, September 4, 2011

Shoulder Impingement Exercises Can Strengthen and Heal Your Shoulders

Exercise is probably the last thing on your mind if you have a shoulder impingement but surprisingly the right type of exercise can help to sort out the problem and bring back full pain free movement. The important thing is when you do them.

It is important to understand the nature of the injury and to know a little about the shoulder to see how shoulder impingement exercises can help..

The shoulder is a complex joint. There are seventeen different muscles that are classed as belonging to the shoulder joint and twenty two muscles are involved in moving the shoulder. The shoulder is a very shallow ball and socket joint,almost like a soccer ball balanced on a plate. In the shoulder joint the plate is tipped onto its side so gravity is trying hard to pull the ball off the plate.

If you lift anything with your arm, the force is pressing in the wrong direction. The rotator cuff group of muscles are designed to hold the ball at the top of the upper arm onto the plate or socket that is on the outer edge of the shoulder blade. These muscles sit tightly around the shoulder forming a cuff of muscle that stabilises the joint. They are all attached to the shoulder blade at one end and the upper arm at the other and each takes a different route between them depending on which side of the shoulder they control.

There are several different kinds of shoulder injury including bursitis, tendonitis, shoulder impingement and a rotator cuff tear, all of which can present similar symptoms, depending on their severity. It is important to get a professional diagnosis so that you know what you are dealing with.

The joint is protected by fluid filled sacs called bursa. These sacs can become inflamed or even pinched within the joint causing bursitis. Tendonitis is an inflammation of one of the tendons of the rotator cuff. These two conditions can often be treated successfully with rest, treatment with anti-inflammatory drugs or ice packs, followed by therapeutic exercises designed to strengthen the shoulder.

The most common tendon to damage in the shoulder is the supraspinatus. This tendon helps to lift the arm to the side or front. In its journey around the shoulder it passes through a channel of bone called the sub-acromial space at the top of the scapula or shoulder blade. Tendonitis or inflammation of the supraspinatus can lead to an impinged shoulder.

This is where the tendon has become inflamed and is now getting trapped or impinged by the bone channel. If you carry on using your shoulder with a shoulder impingement you can damage the tendon by rubbing it against the bone. This can lead to a partial tear of the rotator cuff.

Shoulder impingements also come about as a result of an injury or simply through. As we age we change our posture which can lead to changes in our shoulder joints. This can sometimes cause a shoulder impingement. Some of us are also genetically more prone to shoulder injuries simply because of the shape of our shoulder blades.

Most shoulder impingements can be rectified with rest to allow the muscle to heal, treatment of the inflammation to help free up the impingement followed by shoulder impingement exercises to strengthen not only the rotator cuff but all the muscles of the shoulder. Make sure these are the right sort of exercises specifically designed for the rotator cuff.

Surgery tends to be a last resort, usually carried out when conservative treatments have not worked or if there is a particularly severe tear to the rotator cuff.

If you would like to know more about the shoulder impingement exercises that can fix your shoulder read my story at

http://strongershoulders.blogspot.com/

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Can You Repair Rotator Cuff Tendonitis Simply With Just Physical Therapy?

The last thing on your mind when you have rotator cuff tendonitis is exercise but surprisingly that is precisely what you need to do to sort ot out. But, before you reach for the gym bag and rush off to lift some weights, stop and read the rest of this article.

The right sort of exercise can help sort out rotator cuff tendonitis. Doing the wrong sort of exercise will almost certainly make it worse, probably much worse. In fact if you exercise an inflamed shoulder incorrectly you will almost certainly end up making it worse or even snapping the tendon completely which would put you on a waiting list for corrective surgery.

Shoulder tendonitis or rotator cuff tendonitis is simply the irritation or swelling of the rotator cuff tendons. How severe it is will depend on what the initial cause was but is generally the result of either wear and tear caused by getting older or a repetitive overhead action such as painting. It is an injury that is common to certain sports people and is sometimes known as pitcher's shoulder or swimmer's shoulder.

So what do you do if you have rotator cuff tendonitis. Firstly, don't despair. It is a common problem with roughly thirty percent of people experiencing this at some time in their lives. It is also relatively easy to sort out with the right treatment.

To begin with the treatment will involve giving the muscles a rest and avoiding any of the movements that causes pain. These will almost certainly be any sort of overhead movement or reaching action. You might need to think about the way that you work for a few weeks in order to allow the muscles to rest but it is essential if you want to avoid making things worse.

The irritation needs to be treated with ice packs and non-steroidal anti-inflammatory drugs such as Ibuprofen. If the pain persists it might be worthwhile having a cortisone injection to reduce the inflammation. Your doctor can do this for you.



As soon as the muscle has settled down you need to start some exercises specifically for the rotator cuff designed to strengthen the rotator cuff muscles. These will be resistance exercises that isolate this group of muscles and can easily be done at home. Going to the gym and lifting weights will not do anything for the rotator cuff muscles. These are small but very important muscles that effectively hold the humerus in place in the socket of the shoulder joint and they are vital to the general health of the joint. Weak rotator cuff muscles equal a weak shoulder no matter how strong the other muscles of the shoulder are.

Rotator cuff therapy exercises are essential to regaining a healthy pain free shoulder and should really be mandatory for anyone over forty just to keep our shoulders healthy. Unfortunately most of us aren't even aware of the existence of the rotator cuff until we get an injury and find out to our cost that we have been neglecting them.

I personally now do five or ten minutes of rotator cuff exercises every day simply to make sure that I never suffer from shoulder problems in the future.

Exercise is the quickest way to fix rotator cuff tendonitis. I know because that's what stopped me needing surgery.

Read my story here

www..myrotatorcuffcure.blogspot.com

Torn Rotator Cuff Treatment-Non Surgical Treatment May Be The Answer To Your Pain

Inflammation of the rotator cuff tendons is usually attributed to aging, overuse, falls, heavy lifting, sports injuries and overhead lifting of a repetitive nature causing strain on the surrounding muscles and tendons.

Eventually as a person gets older degeneration of the tendons can lead to tears of both the muscle and tendons .These tears are actually quite common as the body ages. In most people these tears are not associated with a great deal of pain or disability. However some individuals may require treatment as a result of the pain.

Rotator cuff injuries may make simple tasks such as getting dressed extremely difficult. The deltoid muscle on the outer side and top of the shoulder can become painful when the arm is raised. Weakness, pain and popping noises may be present and pain is felt when rotational movement is applied.

Diagnosis is often difficult and not always detected during examinations, Tears may need ultrasound or MRI's to detect their presence.

Torn rotator cuff treatment usually requires cold or heat and rest of the sore area. Electrical stimulation, cortisone injections and medication to reduce the inflammation are also sometimes recommended.
Strength building exercises are often prescribed to bring back mobility to the shoulder. On occasion surgery may be an option when an injury doesn't respond to alternative treatments. Surgery may be preformed with arthroscopic or open surgery. The recovery period following surgery can be quite lengthy with therapy lasting up to six months.

The torn rotator cuff treatment that is required is determined by many factors including the health, age and how long the condition was present and its severity. Most treatments do not require surgery when a complete tear is not present.

When an individual is not responsive to exercises to strengthen a rotator cuff, surgery may be the only option. Bursitis and tendinitis of the rotator cuff usually responds quite well to non surgical treatments including medication, rest and exercises to strengthen the rotator cuff.

Several informative guides are available on the internet that can make the torn rotator cuff treatment process easy to follow and enjoyable to do. Click on the following links to read rotator cuff treatment reviews of systems that can help ease your pain and possibly eliminate your surgery.

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Rotator Cuff Rehabilitation - Heal Shoulder Pain Naturally With Home Rehab

You've been living with the shoulder pain for a while. Maybe you thought the pain would go away after a few weeks but it didn't. Your doctor discovers a tear. So what should you do? There's really only a couple ways to go: surgery or rotator cuff rehabilitation. Is it possible to heal without surgery? The good news is that many people have healed their injured rotator cuffs through proper and progressive rotator rehab.

An intricate series of smaller muscles and tendons make up the rotator cuff. If rest isn't taken, a tear may happen. A sudden fall where you catch yourself with an outstretched hand is also a common cause.

These small muscles are endurance oriented, so any rotator cuff rehabilitation must be approached with light weight and high reps. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as you get stronger.

Besides resistance training, stretching should also be included in any complete physical therapy approach. Greater range of motion, more mobility, increased circulation and decreased shoulder pain are some of the benefits of stretching. The small muscles and tendons of the rotator cuff don't receive a lot of blood flow, so improving circulation with stretching, massage and applying heat is important to the overall healing process.

Any exercises should mimic the movements of the rotator cuff, progressively strengthening and healing the injury. Not all physical therapy programs are created equal... be sure to do the proper research before jumping in.

Random, inconsistent efforts won't cut it here. You must work consistently if you want your rehab program to work for you. Depending on the severity of your injury, it could take many months or even a year to fully recover. Properly done rotator cuff therapy has the potential to help you regain full use of your shoulder.

Use common sense and avoid the temptation to start performing exercises without the proper guidance. If this type of rehab is not done in a very specific and progressive way, more injury and shoulder pain is the likely result. A physical therapist who specializes in rotator cuff rehabilitation is the only one qualified to advise you. With professional guidance it is very possible to heal your rotator cuff and hopefully avoid intrusive surgery.


Yes, a torn rotator cuff can heal naturally. Check out Rotator Cuff Health for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

Original Article Source:
Rotator Cuff Rehabilitation

Rotator Cuff Therapy Fixed My Shoulder Without Surgery

Rotator cuff problems come in a variety of shapes and sizes. You can Get anything from a mild sprain to a full thickness tear or a shoulder impingement, all of them are caused by problems with the rotator cuff to some extent and all of them will involve rotator cuff therapy exercises as part of the rehabilitation.

Most rotator cuff problems can be fixed without resorting to surgery. If you have managed to snap one of the tendons completely or have a severe shoulder impingement then you are probably looking at corrective surgery. Surprisingly, I managed to fix a pretty nasty shoulder impingement with rotator cuff therapy.

At the end of last year I managed to tear my rotator cuff. Around a third of us will do this at some point in our lives. I managed to do it by lifting something that was too heavy. Felt a pop in my left shoulder and woke up the next day to restricted movement and shoulder pain that just got worse as the days went by.

I went to the doctor who diagnosed a rotator cuff problem and made an appointment for me to see a specialist. Being stubborn and somewhat pig headed I decided to carry on using my shoulder as normal, despite my doctor's advice. What I didn't know at the time was that each bout of pain I suffered as I moved was an indication that I was doing more damage.

I had a shoulder impingement which is where an inflamed tendon gets pinched against part of my shoulder blade, gradually fraying as I continued to use my shoulder as normal. Fortunately for me, the pain eventually got so bad that I had no choice but to stop using my arm.

Because of the extra damage that I had managed to do, I was booked for surgery to shave away a piece of bone to free up the trapped tendon.

With ten weeks to go until the operation date I began researching rotator cuffs on the internet and discovered just how lucky I had been. Had I continued to use my shoulder I could easily have snapped the tendon completely.

Having a second chance made me rest the arm properly this time. I took to wearing a sling during the day, gave up driving and avoided any movement that gave me any pain. At the same time I was treating the inflammation with anti-inflammatory drugs and gradually the pain subsided.

Once it had I was able to start some Pilates based exercises to gently get my shoulder moving again, starting with gentle stretches and moving on to strengthening exercises. As these exercises focus on control and flexibility they avoid putting any great strain on the muscles.

Gradually over the next few weeks I regained full movement in my shoulder and have now been able to cancel the planned operation. Even though my shoulder is now better I still do shoulder exercises every day just to make sure that I don't suffer another shoulder problem. After all prevention is definitely better than cure.

If you found this article useful and would like more information on rotator cuff therapy check out my blog at

http://www.strongershoulders.com

For more information click here

Rotator Cuff Injury Exercises Can Help You Heal Your Shoulder Without Surgery

Are you tired of living with the pain in your shoulder? You had hopes that, with a little rest, it would heal. Finally, you decide to get checked out by your doctor. Prognosis: Torn rotator cuff. What's your next step? You may choose rotator cuff injury exercises, surgery, or perhaps both. Can your shoulder heal without needing an operation? This article is not intended to replace professional medical advise but the short answer is, yes, a torn rotator cuff can heal if proper physical therapy is approached in a progressive and patient manner.

The complex network of small muscles that make up the rotator cuff can be easily injured. Generally speaking tendons are durable, but if too much stress is placed on them, especially repetitive movements, swelling may result. If the stress continues without rest, then an eventual tear may occur. A sudden fall where you catch yourself with an outstretched hand is also a common cause.

These small muscles are endurance oriented, so any rotator cuff injury exercises must be approached with light weight and high reps. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as your rotator cuff gets stronger. Always pay attention to strict form when learning new exercises and of course talk with your doctor before taking on a new rotator cuff rehab program.

Besides resistance training, stretching should also be included in any complete physical therapy approach. Greater range of motion, more mobility and increased circulation are some of the benefits of stretching. In order to speed up the healing, increase the amount of blood flow to the rotator cuff with heat and massage as well as stretching.

Proper shoulder rehabilitation exercises are carefully designed to mimic the way the shoulder joint moves, slowly healing the injury. Fortunately, good physical therapy programs are available that can get you on the road to recovery.

The only way your shoulder is going to heal is if you stick with the program and are consistent with your efforts. Healing may be slow going. Rotator rehab, if done properly, can do wonders for healing and strengthening your shoulder. Being committed and self-disciplined are crucial to your success.

When researching rotator cuff injury exercises, be careful not to be tempted to start experimenting with random exercises you read about. Don't do something on a whim that may increase your injury. Only follow a program developed by a specialist in rotator cuff therapy. By following the advice of a specialist in this field, you greatly improve your odds of naturally healing your shoulder.

Yes, a torn rotator cuff can heal naturally. Check out Rotator Cuff Health for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

Original Article Source:
Rotator Cuff Injury Exercises - Heal Your Shoulder

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Cushing's Syndrome and Back Pain

Hypercortisolism is a long medical term that defines Cushing's syndrome. Cushing's syndrome is a hyperactive disorder that affects the adrenal cortex and results in excessive secretion of cortisol, which is passed from Glucocorticoids. Cushing's syndrome can increase sex hormones and mineralocorticoids.

The pituitary glands are stimulated by hypothalamic. The pituitary glands are also affected by carcinoma and/or adenoma. As well, the adrenal glands are affected by hyperplasia when Cushing's syndrome is present. When Cushing's syndrome is present, exogenous secretes into the ACTH via the neoplasm, which is malignant. It continues onto the gallbladder and lungs. You will need to read the anatomy of the skeleton system to see how it affects the spinal column, which in turn causes back pain.

The disorder prolongs or submits excessive administration of ACTH and/or Glucocorticoids into the system, which transmits to the cortex. Since ACTH is secreted excessively into the system, it causes joint pain, edema, fragile skin, weight gain, hypertension, ecchymosis, fatigue, weakness, hirsutism, mood swings, and so on. The symptoms carry onto create acne, abdomen striae, slow healing, moon face, muscle waste, recurrent infections, buffalo humps, gynecomastia, truncal obesity, and so on. We see that obesity, joint pain, weight gain, edema, and other elements of the disorder causes back pain as well.

The symptoms are considered before diagnostics is conducted. Doctors will use a variety of tests to discover Hypercortisolism or Cushing's syndrome. In short, Cushing's syndrome is a condition set up by weak muscles and obesity, or abnormal conditions of the body's functions. The tests conducted to show Cushing's syndrome include blood chemistry, dexamethasone suppression, X-rays, GTT, CT scans, angiography, ultrasonography, and so on. During testing doctors will look for decreases in "17-OHCS," osteoporosis, tumors, especially in the pituitary glands and adrenal glands, decreases in potassium, increases in cortisol, sodium, Aldosterone, ACTH, etc. Doctors will also search for decreases in eosinophilis, red blood cells, and white blood cells.

When the condition is noted, doctors recommend management. Diets are instructed, which include low-calorie, sodium, carbohydrates, etc. The patient is ordered to take high-protein and potassium regimens as well. Activity is ordered, yet only as tolerated by the patient.



Once management starts, the doctor will monitor the patient. During monitoring your doctor will perform additional tests, which include UO, I/O, VS, glucose, ketones, and so on. Radiation therapy is prescribed in the worst conditions.

Cushing's syndrome can lead to further complications, including nephrosclerosis, insufficient adrenal, fractures, arteriosclerosis, infections, diabetes mellitus, hypertension, CHF, arrhythmias, psychosis, and so on.

If you are diagnosed with Cushing's syndrome, it is important to maintain your diet, balance fluids, rest, and limit intake of water. Your doctor will set up a regimen and/or management scheme, which you should follow accordingly to avoid further complications. Since this disorder affects the entire body and puts you at risk of fractures, peptic ulcers, etc, it is important to follow precise orders.

Fractures can lead to serious back pain. Fractures are outlined in medical terms as permanence breaks of the bones. Cushing's syndrome puts you at risk of fractures, which could include greenstick, avulsions, pathologic, depression, oblique, spiral, compound, compressed, etc. In addition to fractures, obesity will cause back pain. If possible, try to reduce your weight. You can ask your doctors about workouts suited for your condition, which you can act on to reduce weight. Your doctor may suggest some steps you can take to reduce weight as well.

Cushing's syndrome can cause back pain, yet various other diseases can cause pain to the back as well, including cholecystitis. Learn more about the inflammatory disease to see how it causes back pain.

Read about continuous bladder irrigation, dog asthma and other information at the Health And Nutrition Tips website.

Great Health with Mountain Climbing and Pilates

It has become a craze for a lot of people all over the world. Mountain climbing is no longer a simple activity of getting to the top but has become a challenge, or even an obsession, to most nature trippers, as well as to a number of sports enthusiasts. Others do it as an engaging diversion from the rigors of daily work and home routines. Those who are obsessed with it are compelled to master one discipline of mountain climbing to another. There's just no stopping them in their pursuit of satisfaction and learning.

However, many mountain climbers are prone to serious injuries. Some even die either due these injuries or caused by climbing-related and weather-related accidents such as avalanches which happen in most mountain ranges. These can be avoided by strengthening the muscles as well as being aware about nature conditions of the place.

As a climber, it is important to develop fitness, strength and flexibility to reduce the risk of low back pain and other injuries. it will also help improve your climbing skills. The more you climbed and the higher you get, the more prone you are to injuries. The ability to maintain uniform muscle balance in the forearms, upper arms, and shoulders prevents overuse injuries. It is possible that you will have overly developed back muscles and under-developed rotator cuff muscles which may cause shoulder injuries. On the other hand, over-developed flexors of the forearms and wrist together with under-developed extensor muscles may result to elbow injuries. To avoid climbing-related injuries, an effective Pilates cross-training routine is developed to boost abdominals, hips, and back strength. This program can also improve flexibility, restore over-all muscle balance, strengthening non-climbing muscles, and stretching climbing muscles.

Pilates is a physical fitness program developed by Joseph Pilates based on a method called Contrology. This method makes use of the mind to control the muscles. According to Pilates, this method is not just a collection of exercises but a program developed and refined through the years based on the principles of Centering, Concentration, Control, Precision, Breathing, and Flowing Movement. Pilates method focuses on the core postural muscles responsible for keeping the body balanced as it provides support for the spine. It develops awareness of breath and alignment of the spine, strengthening the deep torso muscles, which are very helpful in back pain relief and prevention of back injuries.

During the First World War, Joseph Pilates proposed the idea of improving the rehabilitation program of soldiers returning from battle. Since it is important that both mental and physical health are in good condition in order for injured soldiers to rebuild strength. Joseph Pilates suggested that a good exercise program should put emphasis in control and form based on strengthening, stretching, and stabilizing the key muscles.

Injuries not only cause pain but can also limit your movement. Treatments may vary depending on the severity of the injury. Medications such as muscle relaxants and anti-inflammatory drugs can somehow alleviate pain. It is advised to include bed rest, physical therapy, or surgery. Maintaining a healthy diet, ideal body weight, lifting objects with your legs and using lower-back support when you sit can help prevent back injuries. Always consult professional medical providers for advice regarding proper medication and treatment.

To read about inflamed thyroid and hypothyroidism in men, visit the Thyroid Pain site.

Avoiding A Bench Press Blowout - Rotator Cuff Training

Another article about the bench press you ask? Whether you agree or not the barbell bench press is one of the most highly regarded weight room exercises period. Have you heard this conversation in the gym lately?

"So how much weight can you use for preacher curls?"

"I'm moving some heavy weight, how much can you use for kickbacks?"

"I've been struggling on those and I have a kickback meet coming up in a few months!"

I'll take a wild guess and say this conversation has never and will never take place. The truth is the vast majority of individuals measure their strength and even their manhood based on how much they can bench. You could be at the gym, or even at a bar having a beer but when the topic of working out comes up people are almost certain to ask the infamous question, "How much you bench?" If you don't care how strong you are then I don't know why you're lifting weights anyway. The bench press is a benchmark of your strength plain and simple.

Back to the conversation we didn't hear at the gym. What our friends above should have been asking each other isn't how much weight they use when doing kickbacks but rather how much weight they use when they're performing a lower pulley external rotation exercise. Did I lose you there? I know, I know we declared the bench press is the true measure of our strength not all these isolation and stabilizer exercises right?

This is true, but have you ever heard the expression, you're only as strong as your weakest link? When you bench press there are four tiny muscles that play a major role in whether your bench press takes off or if you're going to suffer from a bench press blowout. Build these muscles up and you can dramatically decrease the chance of blowing out your shoulder. If you're benching heavy weight and not paying attention to these muscles you run the risk of muscular imbalances, shoulder pain, and getting stuck in a serious plateau.

When bench pressing it essential to have stability and strength in the shoulder. The four relatively small muscles predominantly responsible for stabilizing the shoulder - teres minor, infraspinatous, supraspinatous and sucscapularous - are known collectively as the 'rotator cuff'. When these muscles contract they pull on the rotator cuff tendon, causing the shoulder to rotate. While bench pressing you may experience some rotator or shoulder pain, during part of the movement. This is likely due to weak muscles in this area. Weak muscles are often but not always the cause of rotator cuff impingement syndrome and associated rotator cuff tears. If you have the rotator cuff strength of a little girl, your body has no choice but to limit the amount of weight you can stabilize and move to prevent injury. It's not uncommon to see an individual break through a bench press sticking point simply by incorporating direct rotator cuff training.

OK maybe now I have your attention. So how do you make sure your rotator cuff isn't the weak link in your bench press? Or even more importantly how will you prevent a bench press blowout where you damage the rotator cuff? Like we discussed you need to strengthen the muscles, so let's take a look at this workout routine. Remember if you already have an injury you should not use this routine as a rehab program but rather visit a sports medicine physician. If you want to prevent a future injury and break past a bench press sticking point then follow this routine twice a week. If you're not in pain now, that's an even better reason to follow my advice. Trust me if you have a nagging injury you're not going to be growing or getting any stronger. Train smart, so that you can hit the weight hard when you do bench.

The first thing you need to do is stretch the muscles you are about to train. Make sure you have warmed up for a good five minutes on the bike or treadmill before you start stretching. This will help you acquire greater flexibility. You already know stretching is important so just do it. You don't need any equipment for this stretch. You can do it one arm at a time or with both arms at the same time. Extend your arms out from the torso at a right angle. Now bend your elbows at a 90-degree angle. Place your forearms on the frame of the doorway and lean forward. You will feel the stretch in your pecs and the back of your shoulders. Hold the stretch for 20-30 seconds. Next I want you to hang from a pull up bar for 20-30 seconds. This isn't a grip strength test so no you don't have to hang on for the full 30 seconds.

Cuban Press Rotation

Grab an EZ Curl bar and perform a wide grip upright row until the bar is a few inches below your collar bone. Now keep your elbows stationary while you externally rotate the bar as if you were trying to tap your forehead. Next you will press the bar overhead. Lower the weight along the same plane and repeat for ten reps. You will not be able to use the same weight you use for standard overhead presses due to the external rotation. This exercise won't build your ego right now, but you'll be thanking me when your bench press increases.



Cable External Rotation

Raise the pulley until it is even with your elbow. You'll be standing sideways next to the weight stack so if your right hand is holding the handle, your left foot should be closest to the weight stack. Grasp the cable attachment with your far arm while keeping your elbow close to your side and forearm across your stomach. Your palm should be facing in. Pull cable attachment away from body by externally rotating your shoulder. Return and repeat. Turn around and continue with opposite arm.

Cable Internal Rotation

Again raise the pulley until it is even with elbow. You'll be standing sideways next to the weight stack but this time if your right hand is holding the handle your right foot should be closest to the weight stack. Grasp the cable attachment with the closest arm. Keep your elbow close to your side with your palm facing in. Pull the cable attachment across your body by internally rotating your shoulder. Return and repeat. Turn around and continue with opposite arm.

90-Degree Dumbbell External Rotation

To finish off the infraspinatus, hold a dumbbell in each hand, and perform a lateral raise to 90-degrees while keeping the elbows bent at 90-degrees. Once your upper arms are parallel to the floor, externally rotate your arm so that your forearms are perpendicular to the floor. It will look like starting point of a dumbbell military press. Now lower and repeat. Remember to use light weight. The infraspinatus is a tiny muscle so it can't handle a heavy load. The shoulder horn is a great piece of equipment that keeps your arms in place while you perform this motion.

Do three sets of ten repetitions for each exercise. Perform the routine once a week in conjunction with your current workout. This is important so listen up. The last thing you want to do is pre-exhaust your rotator cuff before training the bench press. Never do this workout prior to a heavy bench press or shoulders session or you run an even greater risk of aggravating the area. You can give these exercises a try at the end of your workout, but be sure you always give your rotator cuff muscles 48-hours rest after a workout before training chest or shoulders.

Points To Remember:

The muscles of the rotator cuff are very small. Even if you're pushing five bills on the bench press you'll still be using five-pound dumbbells for many rotator cuff exercises. So leave your ego at the door!

Avoid lat pulldowns and military presses behind the head as they place the shoulder in a poor biomechanical position which enourages impingement.

Training your rotator cuff muscles can help you avoid pain, prevent future injuries, and fix muscular imbalances.

It's not uncommon for a trainee to add 20+ pounds to their bench press simply by strengthening the rotator cuff muscles.

Never perform a rotator cuff routine prior to bench pressing or overhead pressing movements.

If you feel serious pain in your shoulder it may be too late. Go see a sports medicine physician.

We all know people who were really into bodybuilding/powerlifting and looked forward to bench pressing only to eventually drop out after a few years of hardcore training. Why? In many cases nagging injuries especially those of the shoulder, simply took the fun out of it. This doesn't have to happen to you so you're ahead of the game. The best thing you can do to keep your shoulders healthy, and make sure your bench press continues to improve is strengthen your rotator cuff muscles so that they will never be your weakest link! After all your bench press will be going nowhere fast if you're injured. Pick up the girlie weights for a few sets once a week so you'll experience a bench press blastoff instead of a bench press blowout.

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Treatment For Rotator Cuff Tendonitis - Make Sure You Know This!

Rotator cuff tendonitis treatment really doesn't vary that much from clinician to clinician. There is a treatment protocol that is considered generally accepted standard of care. Although individual protocols may vary slightly from each other the basic components are the same. This article will discuss the basics of a rotator cuff tendonitis treatment protocol.

It is important to know what rotator cuff tendonitis is. The rotator cuff are a group of 4 muscles in the shoulder. They are responsible for rotating our shoulder and for helping to elevate our arm/shoulder over our head. What they truly do is much more complex than this but for the purposes of this article that is what you need to know. Tendonitis means that the tendon part of the muscle has become inflamed and irritated. When this happens you will experience shoulder or upper arm pain, usually with movement of the shoulder, especially overhead motion. Lifting can cause pain as well and you may begin to lose range of motion if the problem persists for too long.

Treatment for rotator cuff tendonitis typically begins with a trip to your doctor. Your MD will diagnose the problem and may suggest anti-inflammatory medication or a cortisone injection. If the symptoms are relatively new they may tell you to simply rest the shoulder and come back in two weeks for a check up. If it's not better then they may suggest an injection at that time. Physical therapy is often recommended to treat shoulder pain. Physical therapy will consist of therapeutic exercises, modalities, and manual therapy.

The rotator cuff repair exercises that are prescribed for a tendonitis are typically the same no matter where you go. They are specifically designed to strengthen the rotator cuff and to improve flexibility if stiffness has set in. It is important to remember that you shouldn't just perform any exercises. You need specific instruction in how to perform the correct exercises and what to watch out for. Modalities may vary depending on the clinician that is working with you. Some people experience relief with modalities while others don't. Sometimes there is no rhyme or reason to it. The physical therapist may also include manual therapy (hands on therapy) to help speed the healing process along.

These are the basics of a rotator cuff tendonitis treatment protocol. If you have shoulder pain and you haven't been offered the type of intervention I have described then you should consult with your physician and discuss the options available to you. If you are already receiving treatment but not improving then you may need to take matters into your own hands.

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Rotator Cuff Injury Exercises Can Help You Heal Your Shoulder Without Surgery

Are you tired of living with the pain in your shoulder? You had hopes that, with a little rest, it would heal. Finally, you decide to get checked out by your doctor. Prognosis: Torn rotator cuff. What's your next step? You may choose rotator cuff injury exercises, surgery, or perhaps both. Can your shoulder heal without needing an operation? This article is not intended to replace professional medical advise but the short answer is, yes, a torn rotator cuff can heal if proper physical therapy is approached in a progressive and patient manner.

The complex network of small muscles that make up the rotator cuff can be easily injured. Generally speaking tendons are durable, but if too much stress is placed on them, especially repetitive movements, swelling may result. If the stress continues without rest, then an eventual tear may occur. A sudden fall where you catch yourself with an outstretched hand is also a common cause.

These small muscles are endurance oriented, so any rotator cuff injury exercises must be approached with light weight and high reps. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as your rotator cuff gets stronger. Always pay attention to strict form when learning new exercises and of course talk with your doctor before taking on a new rotator cuff rehab program.

Besides resistance training, stretching should also be included in any complete physical therapy approach. Greater range of motion, more mobility and increased circulation are some of the benefits of stretching. In order to speed up the healing, increase the amount of blood flow to the rotator cuff with heat and massage as well as stretching.

Proper shoulder rehabilitation exercises are carefully designed to mimic the way the shoulder joint moves, slowly healing the injury. Fortunately, good physical therapy programs are available that can get you on the road to recovery.

The only way your shoulder is going to heal is if you stick with the program and are consistent with your efforts. Healing may be slow going. Rotator rehab, if done properly, can do wonders for healing and strengthening your shoulder. Being committed and self-disciplined are crucial to your success.

When researching rotator cuff injury exercises, be careful not to be tempted to start experimenting with random exercises you read about. Don't do something on a whim that may increase your injury. Only follow a program developed by a specialist in rotator cuff therapy. By following the advice of a specialist in this field, you greatly improve your odds of naturally healing your shoulder.

Yes, a torn rotator cuff can heal naturally. Check out Rotator Cuff Health for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

Original Article Source:
Rotator Cuff Injury Exercises - Heal Your Shoulder

For more information click here

Exercises For Rotator Cuff Injury – Is It The Best Way To Recover?

It does not sound like a good idea, exercises for rotator cuff injury, especially if you have a rotator cuff problem because any kind of movement is probably the last thing on your mind.

But, if you have torn your your rotator cuff muscles, it may be that exercise is the speediest way to get back to full pain free movement. But, before you go dashing off to the gym you do need to be sure that it is the right sort of exercise and is done at the right time. Lifting weights will only mess up your shoulder more.

You can damage your rotator cuff in a variety of ways and the severity of injuries can vary dramatically. A severe partial tear or a full thickness or complete tear is almost certainly going to need surgery to fix it. The good news is that this type of surgery is now starightforward and the success rate is generally good.

Nearly all partial tears and shoulder impingements respond well to the right type of exercise providing that you start it at the right time in the recovery process. Pain in a rotator cuff injury is usually an indication that you are damaging the muscles further so it is important to listen to your body and avoid any movement that causes pain. This is important if you want the muscles and tendons to start healing properly.

It may be inconvenient but you need to change the way that you do things for a while. You might need to modify how you work or even take time off to rest the injured shoulder properly. At the same time you need to be taking anti-inflammatory drugs such as Ibuprofen to bring down the swelling in the muscle and make it easier to move.

Any type of exercise at this stage must be passive exercises aimed at helping the movement of the shoulder without using the damaged muscles and tendons. One example of this might be to use a stick to raise the injured arm by using the muscles of the healthy arm. Keeping the shoulder moving is important to stop frozen shoulder which can often come about with any shoulder injury.

When you have got the pain under control you can then start to exercise the shoulder using shoulder specific exercises toimprove the rotator cuff muscles. You will be surprised just how quickly the right kind of exercises can get your shoulder moving again. It is important that you do not feel any discomfort when you are doing these exercises. If you do, then stop.

Rotator Cuff Exercises will be exercises aimed at isolating and exercising the muscles that make up the rotator cuff. These are relatively small muscles that will require no weights or very small weights to be used when exercising them. You will probably find that just the natural weight of your arm is enough to start with.

Because these exercises tend to be quite simple exercises without using weights, a lot of them can be done at home which helps a lot with the recovery as it is possible to do them whenever you have a spare ten minutes without the need to go to the gym.

Remember, rest and treat the inflammation, manage the pain before trying any exercises.

For more information click here

Torn Rotator Cuff Treatment-Non Surgical Treatment May Be The Answer To Your Pain

Inflammation of the rotator cuff tendons is usually attributed to aging, overuse, falls, heavy lifting, sports injuries and overhead lifting of a repetitive nature causing strain on the surrounding muscles and tendons.

Eventually as a person gets older degeneration of the tendons can lead to tears of both the muscle and tendons .These tears are actually quite common as the body ages. In most people these tears are not associated with a great deal of pain or disability. However some individuals may require treatment as a result of the pain.

Rotator cuff injuries may make simple tasks such as getting dressed extremely difficult. The deltoid muscle on the outer side and top of the shoulder can become painful when the arm is raised. Weakness, pain and popping noises may be present and pain is felt when rotational movement is applied.

Diagnosis is often difficult and not always detected during examinations, Tears may need ultrasound or MRI's to detect their presence.

Torn rotator cuff treatment usually requires cold or heat and rest of the sore area. Electrical stimulation, cortisone injections and medication to reduce the inflammation are also sometimes recommended.
Strength building exercises are often prescribed to bring back mobility to the shoulder. On occasion surgery may be an option when an injury doesn't respond to alternative treatments. Surgery may be preformed with arthroscopic or open surgery. The recovery period following surgery can be quite lengthy with therapy lasting up to six months.

The torn rotator cuff treatment that is required is determined by many factors including the health, age and how long the condition was present and its severity. Most treatments do not require surgery when a complete tear is not present.

When an individual is not responsive to exercises to strengthen a rotator cuff, surgery may be the only option. Bursitis and tendinitis of the rotator cuff usually responds quite well to non surgical treatments including medication, rest and exercises to strengthen the rotator cuff.

Several informative guides are available on the internet that can make the torn rotator cuff treatment process easy to follow and enjoyable to do. Click on the following links to read rotator cuff treatment reviews of systems that can help ease your pain and possibly eliminate your surgery.

For more information click here

Rotator Cuff Injury Exercises Can Help You Heal Your Shoulder Without Surgery

Are you tired of living with the pain in your shoulder? You had hopes that, with a little rest, it would heal. Finally, you decide to get checked out by your doctor. Prognosis: Torn rotator cuff. What's your next step? You may choose rotator cuff injury exercises, surgery, or perhaps both. Can your shoulder heal without needing an operation? This article is not intended to replace professional medical advise but the short answer is, yes, a torn rotator cuff can heal if proper physical therapy is approached in a progressive and patient manner.

The complex network of small muscles that make up the rotator cuff can be easily injured. Generally speaking tendons are durable, but if too much stress is placed on them, especially repetitive movements, swelling may result. If the stress continues without rest, then an eventual tear may occur. A sudden fall where you catch yourself with an outstretched hand is also a common cause.

These small muscles are endurance oriented, so any rotator cuff injury exercises must be approached with light weight and high reps. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as your rotator cuff gets stronger. Always pay attention to strict form when learning new exercises and of course talk with your doctor before taking on a new rotator cuff rehab program.

Besides resistance training, stretching should also be included in any complete physical therapy approach. Greater range of motion, more mobility and increased circulation are some of the benefits of stretching. In order to speed up the healing, increase the amount of blood flow to the rotator cuff with heat and massage as well as stretching.

Proper shoulder rehabilitation exercises are carefully designed to mimic the way the shoulder joint moves, slowly healing the injury. Fortunately, good physical therapy programs are available that can get you on the road to recovery.

The only way your shoulder is going to heal is if you stick with the program and are consistent with your efforts. Healing may be slow going. Rotator rehab, if done properly, can do wonders for healing and strengthening your shoulder. Being committed and self-disciplined are crucial to your success.

When researching rotator cuff injury exercises, be careful not to be tempted to start experimenting with random exercises you read about. Don't do something on a whim that may increase your injury. Only follow a program developed by a specialist in rotator cuff therapy. By following the advice of a specialist in this field, you greatly improve your odds of naturally healing your shoulder.

Yes, a torn rotator cuff can heal naturally. Check out Rotator Cuff Health for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

Original Article Source:
Rotator Cuff Injury Exercises - Heal Your Shoulder

For more information click here

Exercises For Rotator Cuff Injury – Is It The Best Way To Recover?

It does not sound like a good idea, exercises for rotator cuff injury, especially if you have a rotator cuff problem because any kind of movement is probably the last thing on your mind.

But, if you have torn your your rotator cuff muscles, it may be that exercise is the speediest way to get back to full pain free movement. But, before you go dashing off to the gym you do need to be sure that it is the right sort of exercise and is done at the right time. Lifting weights will only mess up your shoulder more.

You can damage your rotator cuff in a variety of ways and the severity of injuries can vary dramatically. A severe partial tear or a full thickness or complete tear is almost certainly going to need surgery to fix it. The good news is that this type of surgery is now starightforward and the success rate is generally good.

Nearly all partial tears and shoulder impingements respond well to the right type of exercise providing that you start it at the right time in the recovery process. Pain in a rotator cuff injury is usually an indication that you are damaging the muscles further so it is important to listen to your body and avoid any movement that causes pain. This is important if you want the muscles and tendons to start healing properly.

It may be inconvenient but you need to change the way that you do things for a while. You might need to modify how you work or even take time off to rest the injured shoulder properly. At the same time you need to be taking anti-inflammatory drugs such as Ibuprofen to bring down the swelling in the muscle and make it easier to move.

Any type of exercise at this stage must be passive exercises aimed at helping the movement of the shoulder without using the damaged muscles and tendons. One example of this might be to use a stick to raise the injured arm by using the muscles of the healthy arm. Keeping the shoulder moving is important to stop frozen shoulder which can often come about with any shoulder injury.

When you have got the pain under control you can then start to exercise the shoulder using shoulder specific exercises toimprove the rotator cuff muscles. You will be surprised just how quickly the right kind of exercises can get your shoulder moving again. It is important that you do not feel any discomfort when you are doing these exercises. If you do, then stop.

Rotator Cuff Exercises will be exercises aimed at isolating and exercising the muscles that make up the rotator cuff. These are relatively small muscles that will require no weights or very small weights to be used when exercising them. You will probably find that just the natural weight of your arm is enough to start with.

Because these exercises tend to be quite simple exercises without using weights, a lot of them can be done at home which helps a lot with the recovery as it is possible to do them whenever you have a spare ten minutes without the need to go to the gym.

Remember, rest and treat the inflammation, manage the pain before trying any exercises.

For more information click here

Can You Repair Rotator Cuff Tendonitis Simply With Just Physical Therapy?

The last thing on your mind when you have rotator cuff tendonitis is exercise but surprisingly that is precisely what you need to do to sort ot out. But, before you reach for the gym bag and rush off to lift some weights, stop and read the rest of this article.

The right sort of exercise can help sort out rotator cuff tendonitis. Doing the wrong sort of exercise will almost certainly make it worse, probably much worse. In fact if you exercise an inflamed shoulder incorrectly you will almost certainly end up making it worse or even snapping the tendon completely which would put you on a waiting list for corrective surgery.

Shoulder tendonitis or rotator cuff tendonitis is simply the irritation or swelling of the rotator cuff tendons. How severe it is will depend on what the initial cause was but is generally the result of either wear and tear caused by getting older or a repetitive overhead action such as painting. It is an injury that is common to certain sports people and is sometimes known as pitcher's shoulder or swimmer's shoulder.

So what do you do if you have rotator cuff tendonitis. Firstly, don't despair. It is a common problem with roughly thirty percent of people experiencing this at some time in their lives. It is also relatively easy to sort out with the right treatment.

To begin with the treatment will involve giving the muscles a rest and avoiding any of the movements that causes pain. These will almost certainly be any sort of overhead movement or reaching action. You might need to think about the way that you work for a few weeks in order to allow the muscles to rest but it is essential if you want to avoid making things worse.

The irritation needs to be treated with ice packs and non-steroidal anti-inflammatory drugs such as Ibuprofen. If the pain persists it might be worthwhile having a cortisone injection to reduce the inflammation. Your doctor can do this for you.



As soon as the muscle has settled down you need to start some exercises specifically for the rotator cuff designed to strengthen the rotator cuff muscles. These will be resistance exercises that isolate this group of muscles and can easily be done at home. Going to the gym and lifting weights will not do anything for the rotator cuff muscles. These are small but very important muscles that effectively hold the humerus in place in the socket of the shoulder joint and they are vital to the general health of the joint. Weak rotator cuff muscles equal a weak shoulder no matter how strong the other muscles of the shoulder are.

Rotator cuff therapy exercises are essential to regaining a healthy pain free shoulder and should really be mandatory for anyone over forty just to keep our shoulders healthy. Unfortunately most of us aren't even aware of the existence of the rotator cuff until we get an injury and find out to our cost that we have been neglecting them.

I personally now do five or ten minutes of rotator cuff exercises every day simply to make sure that I never suffer from shoulder problems in the future.

Exercise is the quickest way to fix rotator cuff tendonitis. I know because that's what stopped me needing surgery.

Read my story here

www..myrotatorcuffcure.blogspot.com

Rotator Cuff Therapy Fixed My Shoulder Without Surgery

Rotator cuff problems come in a variety of shapes and sizes. You can Get anything from a mild sprain to a full thickness tear or a shoulder impingement, all of them are caused by problems with the rotator cuff to some extent and all of them will involve rotator cuff therapy exercises as part of the rehabilitation.

Most rotator cuff problems can be fixed without resorting to surgery. If you have managed to snap one of the tendons completely or have a severe shoulder impingement then you are probably looking at corrective surgery. Surprisingly, I managed to fix a pretty nasty shoulder impingement with rotator cuff therapy.

At the end of last year I managed to tear my rotator cuff. Around a third of us will do this at some point in our lives. I managed to do it by lifting something that was too heavy. Felt a pop in my left shoulder and woke up the next day to restricted movement and shoulder pain that just got worse as the days went by.

I went to the doctor who diagnosed a rotator cuff problem and made an appointment for me to see a specialist. Being stubborn and somewhat pig headed I decided to carry on using my shoulder as normal, despite my doctor's advice. What I didn't know at the time was that each bout of pain I suffered as I moved was an indication that I was doing more damage.

I had a shoulder impingement which is where an inflamed tendon gets pinched against part of my shoulder blade, gradually fraying as I continued to use my shoulder as normal. Fortunately for me, the pain eventually got so bad that I had no choice but to stop using my arm.

Because of the extra damage that I had managed to do, I was booked for surgery to shave away a piece of bone to free up the trapped tendon.

With ten weeks to go until the operation date I began researching rotator cuffs on the internet and discovered just how lucky I had been. Had I continued to use my shoulder I could easily have snapped the tendon completely.

Having a second chance made me rest the arm properly this time. I took to wearing a sling during the day, gave up driving and avoided any movement that gave me any pain. At the same time I was treating the inflammation with anti-inflammatory drugs and gradually the pain subsided.

Once it had I was able to start some Pilates based exercises to gently get my shoulder moving again, starting with gentle stretches and moving on to strengthening exercises. As these exercises focus on control and flexibility they avoid putting any great strain on the muscles.

Gradually over the next few weeks I regained full movement in my shoulder and have now been able to cancel the planned operation. Even though my shoulder is now better I still do shoulder exercises every day just to make sure that I don't suffer another shoulder problem. After all prevention is definitely better than cure.

If you found this article useful and would like more information on rotator cuff therapy check out my blog at

http://www.strongershoulders.com

For more information click here

Best Shoulder Braces for a Rotator Cuff Tear?

The rotator cuff, what is it? The shoulder joint consists of a group of four tendons and muscles which form the rotator cuff. When the rotator cuff gets injured, it is the tendons that get injured. These tendons connect the muscles of the rotator cuff to the bone. When these tendons tear or become inflamed, they cannot move properly.

A common cause of disability and pain amongst adults is a rotator cuff tear. Most tears happen in one of the four rotator cuff muscles known as the supraspinatus muscle. Other parts of the cuff may also be affected.

What are the causes and symptoms of a torn rotator cuff? Your rotator cuff helps to stabilize your shoulder joint and allows you to lift and rotate your arm. It is made up of four muscles and their tendons. It can tear when muscles are overused. You may tear it if you play sports like baseball, tennis, and rowing. Weight lifters may also get this injury. Repetitive overhead motions can cause your it to tear. Normal wear and tear can also damage it.

If you have this injury, you may feel pain when you lift your arm. If you raise your arm and then feel pain when lowering it, you may have a torn rotator cuff. When you lift or rotate your arm, you may also have this injury if you feel weak when doing this. You may also have it if your shoulder crackles when you move it.

Using a shoulder brace for a rotator cuff tear can be very helpful. Shoulder braces can help keep the shoulder stable for this injury. This can help to keep your rotator cuff in a fixed position. Shoulder braces for a rotator cuff tear will help you control your shoulder's range of motion. By doing so, these braces can help to decrease the pain you feel. Shoulder recovery can also be improved with shoulder braces for a rotator cuff tear. These shoulder braces can help improve your endurance.

Some shoulder braces for a rotator cuff tear include braces such as: the Breg SlingShot 2 Brace, the Ossur SmartSling Shoulder Sling, and the DonJoy S.C.O.I. Brace. The Breg and the Ossur both provide level III (advanced) support and protection. The Breg costs $102.95, and the Ossur costs $94.95. The DonJoy provides level IV (maximum) support and protection, and it costs $499.94. The Ossur has received great customer reviews and was made with comfort, versatility, and ease of use in mind.

These prices have been referenced from Braceshop.com.


------

Looking to find great offers on Shoulder braces?, then visit WhichBrace.com to find reviews and information on braces by top manufacturers.

Rotator Cuff Injury Exercises Can Help You Heal Your Shoulder Without Surgery

Are you tired of living with the pain in your shoulder? You had hopes that, with a little rest, it would heal. Finally, you decide to get checked out by your doctor. Prognosis: Torn rotator cuff. What's your next step? You may choose rotator cuff injury exercises, surgery, or perhaps both. Can your shoulder heal without needing an operation? This article is not intended to replace professional medical advise but the short answer is, yes, a torn rotator cuff can heal if proper physical therapy is approached in a progressive and patient manner.

The complex network of small muscles that make up the rotator cuff can be easily injured. Generally speaking tendons are durable, but if too much stress is placed on them, especially repetitive movements, swelling may result. If the stress continues without rest, then an eventual tear may occur. A sudden fall where you catch yourself with an outstretched hand is also a common cause.

These small muscles are endurance oriented, so any rotator cuff injury exercises must be approached with light weight and high reps. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as your rotator cuff gets stronger. Always pay attention to strict form when learning new exercises and of course talk with your doctor before taking on a new rotator cuff rehab program.

Besides resistance training, stretching should also be included in any complete physical therapy approach. Greater range of motion, more mobility and increased circulation are some of the benefits of stretching. In order to speed up the healing, increase the amount of blood flow to the rotator cuff with heat and massage as well as stretching.

Proper shoulder rehabilitation exercises are carefully designed to mimic the way the shoulder joint moves, slowly healing the injury. Fortunately, good physical therapy programs are available that can get you on the road to recovery.

The only way your shoulder is going to heal is if you stick with the program and are consistent with your efforts. Healing may be slow going. Rotator rehab, if done properly, can do wonders for healing and strengthening your shoulder. Being committed and self-disciplined are crucial to your success.

When researching rotator cuff injury exercises, be careful not to be tempted to start experimenting with random exercises you read about. Don't do something on a whim that may increase your injury. Only follow a program developed by a specialist in rotator cuff therapy. By following the advice of a specialist in this field, you greatly improve your odds of naturally healing your shoulder.

Yes, a torn rotator cuff can heal naturally. Check out Rotator Cuff Health for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

Original Article Source:
Rotator Cuff Injury Exercises - Heal Your Shoulder

For more information click here

Torn Rotator Cuff Treatment-Non Surgical Treatment May Be The Answer To Your Pain

Inflammation of the rotator cuff tendons is usually attributed to aging, overuse, falls, heavy lifting, sports injuries and overhead lifting of a repetitive nature causing strain on the surrounding muscles and tendons.

Eventually as a person gets older degeneration of the tendons can lead to tears of both the muscle and tendons .These tears are actually quite common as the body ages. In most people these tears are not associated with a great deal of pain or disability. However some individuals may require treatment as a result of the pain.

Rotator cuff injuries may make simple tasks such as getting dressed extremely difficult. The deltoid muscle on the outer side and top of the shoulder can become painful when the arm is raised. Weakness, pain and popping noises may be present and pain is felt when rotational movement is applied.

Diagnosis is often difficult and not always detected during examinations, Tears may need ultrasound or MRI's to detect their presence.

Torn rotator cuff treatment usually requires cold or heat and rest of the sore area. Electrical stimulation, cortisone injections and medication to reduce the inflammation are also sometimes recommended.
Strength building exercises are often prescribed to bring back mobility to the shoulder. On occasion surgery may be an option when an injury doesn't respond to alternative treatments. Surgery may be preformed with arthroscopic or open surgery. The recovery period following surgery can be quite lengthy with therapy lasting up to six months.

The torn rotator cuff treatment that is required is determined by many factors including the health, age and how long the condition was present and its severity. Most treatments do not require surgery when a complete tear is not present.

When an individual is not responsive to exercises to strengthen a rotator cuff, surgery may be the only option. Bursitis and tendinitis of the rotator cuff usually responds quite well to non surgical treatments including medication, rest and exercises to strengthen the rotator cuff.

Several informative guides are available on the internet that can make the torn rotator cuff treatment process easy to follow and enjoyable to do. Click on the following links to read rotator cuff treatment reviews of systems that can help ease your pain and possibly eliminate your surgery.

For more information click here

Rotator Cuff Rehabilitation - Heal Shoulder Pain Naturally With Home Rehab

You've been living with the shoulder pain for a while. Maybe you thought the pain would go away after a few weeks but it didn't. Your doctor discovers a tear. So what should you do? There's really only a couple ways to go: surgery or rotator cuff rehabilitation. Is it possible to heal without surgery? The good news is that many people have healed their injured rotator cuffs through proper and progressive rotator rehab.

An intricate series of smaller muscles and tendons make up the rotator cuff. If rest isn't taken, a tear may happen. A sudden fall where you catch yourself with an outstretched hand is also a common cause.

These small muscles are endurance oriented, so any rotator cuff rehabilitation must be approached with light weight and high reps. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as you get stronger.

Besides resistance training, stretching should also be included in any complete physical therapy approach. Greater range of motion, more mobility, increased circulation and decreased shoulder pain are some of the benefits of stretching. The small muscles and tendons of the rotator cuff don't receive a lot of blood flow, so improving circulation with stretching, massage and applying heat is important to the overall healing process.

Any exercises should mimic the movements of the rotator cuff, progressively strengthening and healing the injury. Not all physical therapy programs are created equal... be sure to do the proper research before jumping in.

Random, inconsistent efforts won't cut it here. You must work consistently if you want your rehab program to work for you. Depending on the severity of your injury, it could take many months or even a year to fully recover. Properly done rotator cuff therapy has the potential to help you regain full use of your shoulder.

Use common sense and avoid the temptation to start performing exercises without the proper guidance. If this type of rehab is not done in a very specific and progressive way, more injury and shoulder pain is the likely result. A physical therapist who specializes in rotator cuff rehabilitation is the only one qualified to advise you. With professional guidance it is very possible to heal your rotator cuff and hopefully avoid intrusive surgery.


Yes, a torn rotator cuff can heal naturally. Check out Rotator Cuff Health for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

Original Article Source:
Rotator Cuff Rehabilitation

Treatment For Rotator Cuff Tendonitis - Make Sure You Know This!

Rotator cuff tendonitis treatment really doesn't vary that much from clinician to clinician. There is a treatment protocol that is considered generally accepted standard of care. Although individual protocols may vary slightly from each other the basic components are the same. This article will discuss the basics of a rotator cuff tendonitis treatment protocol.

It is important to know what rotator cuff tendonitis is. The rotator cuff are a group of 4 muscles in the shoulder. They are responsible for rotating our shoulder and for helping to elevate our arm/shoulder over our head. What they truly do is much more complex than this but for the purposes of this article that is what you need to know. Tendonitis means that the tendon part of the muscle has become inflamed and irritated. When this happens you will experience shoulder or upper arm pain, usually with movement of the shoulder, especially overhead motion. Lifting can cause pain as well and you may begin to lose range of motion if the problem persists for too long.

Treatment for rotator cuff tendonitis typically begins with a trip to your doctor. Your MD will diagnose the problem and may suggest anti-inflammatory medication or a cortisone injection. If the symptoms are relatively new they may tell you to simply rest the shoulder and come back in two weeks for a check up. If it's not better then they may suggest an injection at that time. Physical therapy is often recommended to treat shoulder pain. Physical therapy will consist of therapeutic exercises, modalities, and manual therapy.

The rotator cuff repair exercises that are prescribed for a tendonitis are typically the same no matter where you go. They are specifically designed to strengthen the rotator cuff and to improve flexibility if stiffness has set in. It is important to remember that you shouldn't just perform any exercises. You need specific instruction in how to perform the correct exercises and what to watch out for. Modalities may vary depending on the clinician that is working with you. Some people experience relief with modalities while others don't. Sometimes there is no rhyme or reason to it. The physical therapist may also include manual therapy (hands on therapy) to help speed the healing process along.

These are the basics of a rotator cuff tendonitis treatment protocol. If you have shoulder pain and you haven't been offered the type of intervention I have described then you should consult with your physician and discuss the options available to you. If you are already receiving treatment but not improving then you may need to take matters into your own hands.

For more information click here

Torn Rotator Cuff Treatment-Non Surgical Treatment May Be The Answer To Your Pain

Inflammation of the rotator cuff tendons is usually attributed to aging, overuse, falls, heavy lifting, sports injuries and overhead lifting of a repetitive nature causing strain on the surrounding muscles and tendons.

Eventually as a person gets older degeneration of the tendons can lead to tears of both the muscle and tendons .These tears are actually quite common as the body ages. In most people these tears are not associated with a great deal of pain or disability. However some individuals may require treatment as a result of the pain.

Rotator cuff injuries may make simple tasks such as getting dressed extremely difficult. The deltoid muscle on the outer side and top of the shoulder can become painful when the arm is raised. Weakness, pain and popping noises may be present and pain is felt when rotational movement is applied.

Diagnosis is often difficult and not always detected during examinations, Tears may need ultrasound or MRI's to detect their presence.

Torn rotator cuff treatment usually requires cold or heat and rest of the sore area. Electrical stimulation, cortisone injections and medication to reduce the inflammation are also sometimes recommended.
Strength building exercises are often prescribed to bring back mobility to the shoulder. On occasion surgery may be an option when an injury doesn't respond to alternative treatments. Surgery may be preformed with arthroscopic or open surgery. The recovery period following surgery can be quite lengthy with therapy lasting up to six months.

The torn rotator cuff treatment that is required is determined by many factors including the health, age and how long the condition was present and its severity. Most treatments do not require surgery when a complete tear is not present.

When an individual is not responsive to exercises to strengthen a rotator cuff, surgery may be the only option. Bursitis and tendinitis of the rotator cuff usually responds quite well to non surgical treatments including medication, rest and exercises to strengthen the rotator cuff.

Several informative guides are available on the internet that can make the torn rotator cuff treatment process easy to follow and enjoyable to do. Click on the following links to read rotator cuff treatment reviews of systems that can help ease your pain and possibly eliminate your surgery.

For more information click here

Rotator Cuff Therapy Fixed My Shoulder Without Surgery

Rotator cuff problems come in a variety of shapes and sizes. You can Get anything from a mild sprain to a full thickness tear or a shoulder impingement, all of them are caused by problems with the rotator cuff to some extent and all of them will involve rotator cuff therapy exercises as part of the rehabilitation.

Most rotator cuff problems can be fixed without resorting to surgery. If you have managed to snap one of the tendons completely or have a severe shoulder impingement then you are probably looking at corrective surgery. Surprisingly, I managed to fix a pretty nasty shoulder impingement with rotator cuff therapy.

At the end of last year I managed to tear my rotator cuff. Around a third of us will do this at some point in our lives. I managed to do it by lifting something that was too heavy. Felt a pop in my left shoulder and woke up the next day to restricted movement and shoulder pain that just got worse as the days went by.

I went to the doctor who diagnosed a rotator cuff problem and made an appointment for me to see a specialist. Being stubborn and somewhat pig headed I decided to carry on using my shoulder as normal, despite my doctor's advice. What I didn't know at the time was that each bout of pain I suffered as I moved was an indication that I was doing more damage.

I had a shoulder impingement which is where an inflamed tendon gets pinched against part of my shoulder blade, gradually fraying as I continued to use my shoulder as normal. Fortunately for me, the pain eventually got so bad that I had no choice but to stop using my arm.

Because of the extra damage that I had managed to do, I was booked for surgery to shave away a piece of bone to free up the trapped tendon.

With ten weeks to go until the operation date I began researching rotator cuffs on the internet and discovered just how lucky I had been. Had I continued to use my shoulder I could easily have snapped the tendon completely.

Having a second chance made me rest the arm properly this time. I took to wearing a sling during the day, gave up driving and avoided any movement that gave me any pain. At the same time I was treating the inflammation with anti-inflammatory drugs and gradually the pain subsided.

Once it had I was able to start some Pilates based exercises to gently get my shoulder moving again, starting with gentle stretches and moving on to strengthening exercises. As these exercises focus on control and flexibility they avoid putting any great strain on the muscles.

Gradually over the next few weeks I regained full movement in my shoulder and have now been able to cancel the planned operation. Even though my shoulder is now better I still do shoulder exercises every day just to make sure that I don't suffer another shoulder problem. After all prevention is definitely better than cure.

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Rotator Cuff Rehabilitation - Heal Shoulder Pain Naturally With Home Rehab

You've been living with the shoulder pain for a while. Maybe you thought the pain would go away after a few weeks but it didn't. Your doctor discovers a tear. So what should you do? There's really only a couple ways to go: surgery or rotator cuff rehabilitation. Is it possible to heal without surgery? The good news is that many people have healed their injured rotator cuffs through proper and progressive rotator rehab.

An intricate series of smaller muscles and tendons make up the rotator cuff. If rest isn't taken, a tear may happen. A sudden fall where you catch yourself with an outstretched hand is also a common cause.

These small muscles are endurance oriented, so any rotator cuff rehabilitation must be approached with light weight and high reps. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as you get stronger.

Besides resistance training, stretching should also be included in any complete physical therapy approach. Greater range of motion, more mobility, increased circulation and decreased shoulder pain are some of the benefits of stretching. The small muscles and tendons of the rotator cuff don't receive a lot of blood flow, so improving circulation with stretching, massage and applying heat is important to the overall healing process.

Any exercises should mimic the movements of the rotator cuff, progressively strengthening and healing the injury. Not all physical therapy programs are created equal... be sure to do the proper research before jumping in.

Random, inconsistent efforts won't cut it here. You must work consistently if you want your rehab program to work for you. Depending on the severity of your injury, it could take many months or even a year to fully recover. Properly done rotator cuff therapy has the potential to help you regain full use of your shoulder.

Use common sense and avoid the temptation to start performing exercises without the proper guidance. If this type of rehab is not done in a very specific and progressive way, more injury and shoulder pain is the likely result. A physical therapist who specializes in rotator cuff rehabilitation is the only one qualified to advise you. With professional guidance it is very possible to heal your rotator cuff and hopefully avoid intrusive surgery.


Yes, a torn rotator cuff can heal naturally. Check out Rotator Cuff Health for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

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Rotator Cuff Rehabilitation

The Role of the Rotator Cuff in Golf

returning the clubface to square at impact. Additionally, the golf swing is a "total body" movement incorporating every joint in the body. In order for the clubface to be square at impact all of these joints must work in coordination to allow this to occur.

In relation to the body, specific muscles are very active in returning the clubface to square. One joint directly involved in the squaring of the clubface at impact with the golf ball is the shoulder joint. The shoulder joint is a "ball and socket" joint allowing for the arms to move through a large range of motion. Review of the biomechanics of the golf swing, it becomes very evident the arms move through a large range of motion.

That being said, there are specific muscles involved in the rotation of the arms. Again, these are not the only muscles involved in squaring the clubface, but from an anatomical perspective, these muscles are active in the internal and external rotation of the arms during the golf swing.

Going back to squaring the clubface, internal and external rotation of the arms is required. To get a sense of internal and external rotation, simply stand up with your arms hanging at your sides. Rotate your hands inward and outward. This is a simple description of internal and external rotation of the arms. Now if you relate this movement to the golf swing you can see how the arms internally and externally rotate during the backswing, downswing, and follow through.

Certain muscles within the shoulder complex have a direct effect on internal rotation, external rotation, and stabilization of the shoulder complex in the golf swing. The muscles we are talking about are the rotator cuff muscles. Yes, the rotator cuff.

Not necessarily a group of muscles that go "hand-in-hand" with the golf swing and probably more thought of when we talk about baseball and pitching. Nevertheless, these muscles are an active in the golf swing. The rotator cuff is a reference to four muscles in the shoulder complex. For those of you that love the science behind this stuff, the four muscles that comprise the rotator cuff are; supraspinatus, infraspinatus, teres minor, and subscapularis.

The rotator cuff has a couple primary functions when it comes to the shoulder complex. First off, they act to stabilize the shoulder capsule. The skeletal structure comprising the shoulder is a ball and socket joint. The "socket" part of this joint is very shallow. As a result the muscles of the rotator cuff in addition to muscles in the "back-side" of the shoulder assist in stabilizing the shoulder during movement. An over simplification would state these muscles assist in keeping the arm in the socket. If the rotator cuff muscles did not assist in stabilizing the shoulder, the arm would literally come out of the socket every time you swing a golf club.

Secondly, these four muscles are actively involved in elevating, internally, and externally rotating the arms. All of which are movements involved in the golf swing. Beginning in the take-away and completing with the follow through, the muscles of the rotator cuff are active in every phase of the golf swing. That being said, we know the muscles of the rotator cuff are under stress each every golf swing.

It is important to understand the muscles of the rotator cuff are very small. They are not big muscles such as your quadriceps or deltoids. They are very small muscles asked to perform a myriad of activities. As a result of the size and workloads placed upon these muscles. They can become fatigued quite easily. Once muscles become fatigued they begin to falter in performing their required activities. In addition once muscles are fatigued, they can easily become injured.

During my years on tour, I have never seen someone injure a cuff muscle from swinging a golf club. I have seen rotator cuff injuries impede a golf swing, and if you have ever injured a rotator cuff muscle you know how debilitating an injury it can be. The point being this: The rotator cuff muscles are actively involved in the golf swing. Injury to a rotator cuff muscle can be very debilitating to your golf swing or any activity for that case.

Knowing what we know about the mechanics of the golf swing, the rotator cuff, functions of the rotator cuff, and how they affect the golf swing. This information invariably indicates to us it is necessary to keep the rotator cuff healthy and strong. How can one achieve this goal? Simply by adding a golf fitness program incorporating rotator cuff exercises.

Rotator cuff exercises will focus on these four muscles. These types of exercises will develop higher levels of strength and endurance within these muscles. This will assist in these muscles handling the workloads placed upon them during the golf swing or any athletic activity. So I strongly suggest if you are an avid golfer or a weekend warrior. Add some golf fitness and rotator cuff exercises to your training program. This will help keep you in the game and off the sidelines.

Sean Cochran

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Avoiding A Bench Press Blowout - Rotator Cuff Training

Another article about the bench press you ask? Whether you agree or not the barbell bench press is one of the most highly regarded weight room exercises period. Have you heard this conversation in the gym lately?

"So how much weight can you use for preacher curls?"

"I'm moving some heavy weight, how much can you use for kickbacks?"

"I've been struggling on those and I have a kickback meet coming up in a few months!"

I'll take a wild guess and say this conversation has never and will never take place. The truth is the vast majority of individuals measure their strength and even their manhood based on how much they can bench. You could be at the gym, or even at a bar having a beer but when the topic of working out comes up people are almost certain to ask the infamous question, "How much you bench?" If you don't care how strong you are then I don't know why you're lifting weights anyway. The bench press is a benchmark of your strength plain and simple.

Back to the conversation we didn't hear at the gym. What our friends above should have been asking each other isn't how much weight they use when doing kickbacks but rather how much weight they use when they're performing a lower pulley external rotation exercise. Did I lose you there? I know, I know we declared the bench press is the true measure of our strength not all these isolation and stabilizer exercises right?

This is true, but have you ever heard the expression, you're only as strong as your weakest link? When you bench press there are four tiny muscles that play a major role in whether your bench press takes off or if you're going to suffer from a bench press blowout. Build these muscles up and you can dramatically decrease the chance of blowing out your shoulder. If you're benching heavy weight and not paying attention to these muscles you run the risk of muscular imbalances, shoulder pain, and getting stuck in a serious plateau.

When bench pressing it essential to have stability and strength in the shoulder. The four relatively small muscles predominantly responsible for stabilizing the shoulder - teres minor, infraspinatous, supraspinatous and sucscapularous - are known collectively as the 'rotator cuff'. When these muscles contract they pull on the rotator cuff tendon, causing the shoulder to rotate. While bench pressing you may experience some rotator or shoulder pain, during part of the movement. This is likely due to weak muscles in this area. Weak muscles are often but not always the cause of rotator cuff impingement syndrome and associated rotator cuff tears. If you have the rotator cuff strength of a little girl, your body has no choice but to limit the amount of weight you can stabilize and move to prevent injury. It's not uncommon to see an individual break through a bench press sticking point simply by incorporating direct rotator cuff training.

OK maybe now I have your attention. So how do you make sure your rotator cuff isn't the weak link in your bench press? Or even more importantly how will you prevent a bench press blowout where you damage the rotator cuff? Like we discussed you need to strengthen the muscles, so let's take a look at this workout routine. Remember if you already have an injury you should not use this routine as a rehab program but rather visit a sports medicine physician. If you want to prevent a future injury and break past a bench press sticking point then follow this routine twice a week. If you're not in pain now, that's an even better reason to follow my advice. Trust me if you have a nagging injury you're not going to be growing or getting any stronger. Train smart, so that you can hit the weight hard when you do bench.

The first thing you need to do is stretch the muscles you are about to train. Make sure you have warmed up for a good five minutes on the bike or treadmill before you start stretching. This will help you acquire greater flexibility. You already know stretching is important so just do it. You don't need any equipment for this stretch. You can do it one arm at a time or with both arms at the same time. Extend your arms out from the torso at a right angle. Now bend your elbows at a 90-degree angle. Place your forearms on the frame of the doorway and lean forward. You will feel the stretch in your pecs and the back of your shoulders. Hold the stretch for 20-30 seconds. Next I want you to hang from a pull up bar for 20-30 seconds. This isn't a grip strength test so no you don't have to hang on for the full 30 seconds.

Cuban Press Rotation

Grab an EZ Curl bar and perform a wide grip upright row until the bar is a few inches below your collar bone. Now keep your elbows stationary while you externally rotate the bar as if you were trying to tap your forehead. Next you will press the bar overhead. Lower the weight along the same plane and repeat for ten reps. You will not be able to use the same weight you use for standard overhead presses due to the external rotation. This exercise won't build your ego right now, but you'll be thanking me when your bench press increases.



Cable External Rotation

Raise the pulley until it is even with your elbow. You'll be standing sideways next to the weight stack so if your right hand is holding the handle, your left foot should be closest to the weight stack. Grasp the cable attachment with your far arm while keeping your elbow close to your side and forearm across your stomach. Your palm should be facing in. Pull cable attachment away from body by externally rotating your shoulder. Return and repeat. Turn around and continue with opposite arm.

Cable Internal Rotation

Again raise the pulley until it is even with elbow. You'll be standing sideways next to the weight stack but this time if your right hand is holding the handle your right foot should be closest to the weight stack. Grasp the cable attachment with the closest arm. Keep your elbow close to your side with your palm facing in. Pull the cable attachment across your body by internally rotating your shoulder. Return and repeat. Turn around and continue with opposite arm.

90-Degree Dumbbell External Rotation

To finish off the infraspinatus, hold a dumbbell in each hand, and perform a lateral raise to 90-degrees while keeping the elbows bent at 90-degrees. Once your upper arms are parallel to the floor, externally rotate your arm so that your forearms are perpendicular to the floor. It will look like starting point of a dumbbell military press. Now lower and repeat. Remember to use light weight. The infraspinatus is a tiny muscle so it can't handle a heavy load. The shoulder horn is a great piece of equipment that keeps your arms in place while you perform this motion.

Do three sets of ten repetitions for each exercise. Perform the routine once a week in conjunction with your current workout. This is important so listen up. The last thing you want to do is pre-exhaust your rotator cuff before training the bench press. Never do this workout prior to a heavy bench press or shoulders session or you run an even greater risk of aggravating the area. You can give these exercises a try at the end of your workout, but be sure you always give your rotator cuff muscles 48-hours rest after a workout before training chest or shoulders.

Points To Remember:

The muscles of the rotator cuff are very small. Even if you're pushing five bills on the bench press you'll still be using five-pound dumbbells for many rotator cuff exercises. So leave your ego at the door!

Avoid lat pulldowns and military presses behind the head as they place the shoulder in a poor biomechanical position which enourages impingement.

Training your rotator cuff muscles can help you avoid pain, prevent future injuries, and fix muscular imbalances.

It's not uncommon for a trainee to add 20+ pounds to their bench press simply by strengthening the rotator cuff muscles.

Never perform a rotator cuff routine prior to bench pressing or overhead pressing movements.

If you feel serious pain in your shoulder it may be too late. Go see a sports medicine physician.

We all know people who were really into bodybuilding/powerlifting and looked forward to bench pressing only to eventually drop out after a few years of hardcore training. Why? In many cases nagging injuries especially those of the shoulder, simply took the fun out of it. This doesn't have to happen to you so you're ahead of the game. The best thing you can do to keep your shoulders healthy, and make sure your bench press continues to improve is strengthen your rotator cuff muscles so that they will never be your weakest link! After all your bench press will be going nowhere fast if you're injured. Pick up the girlie weights for a few sets once a week so you'll experience a bench press blastoff instead of a bench press blowout.

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