Watch this video to learn a great exercise to relieve shoulder and rotator cuff pain!
What is the Rotator Cuff?
The Rotator Cuff is a group of four muscles that surround the shoulder joint, keeping the head of your upper arm bone firmly within the shallow socket of the shoulder. These muscles work together with the larger shoulder muscles to help create motion of the arm into overhead positions. Repetitive activity and poor posture can cause injury to the tendons of the rotator cuff leading pain. Shoulder pain is the third most common cause of musculoskeletal pain behind neck and low back pain.
Why this exercise will help
The muscles of the rotator cuff can often become tight and cause limited mobility and pain. This exercises directly works on stiff muscles of the rotator cuff as well as myofascial adhesions that can be caused from imbalance in strength and tightness. Pressure on the muscles can be painful, however, the pain should subside after about one minute. Adding mobility to this technique allows for greater stretch and relaxation of the muscles creating improved shoulder mobility
Exercise instructions
This is a fairly intense exercise, which is necessary for reducing deep muscle and myofascial tightness. Discomfort while performing this exercise is expected but should only last for the first 30-60 seconds. Because this exercise is more aggressive towards the muscle, it should only be performed for 2-3 minutes at one time. Delayed shoulder soreness can be expected and is normal. Soreness should not last more than 24-48 hours and should not feel similar to your symptoms.
Frequency
- Do this exercise once or twice per day for 2-3 minutes, everyday for best results.
- The exercise may always feel sore in the shoulder but should get less so with consistent performance.
- Performing these exercises in the morning can be especially helpful in making you feel better with lifting and reaching during the day. However, this can be performed at any time during the day
- Ice can be applied for 10-15 minutes to the shoulder afterwards to help control soreness from the exercise
- If this exercise causes increase in pain or symptoms…STOP and call (301) 356-5500 immediately
If you have any concerns about your symptoms and are serious about getting better or
want to learn more about how to relieve your shoulder pain…
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