2 EXERCISES TO TREAT A PAINFUL SHOULDER

What can cause a dysfunctional rotator cuff?

There are many underlying factors that can lead to a dysfunctional rotator cuff. These can be broken down into non-modifiable and modifiable factors. Non modifiable factors include tendon histology (or tendon quality), age and genetics. Modifiable factors include muscle flexibility, strength and performance, shoulder kinematics, posture, ergonomics and finally shoulder anatomy.

So what can you do to help fix your painful arc?

Training and strengthening the rotator cuff muscles to effectively stabilise the shoulder and better facilitate joint approximation can help reduce pain through this arc of movement. Below are two exercises to get you started on a journey towards a pain-free shoulder.

Shoulder external rotation isometric holds with a band

Keep your elbows by your side and bend them to 90 degrees while holding a tensioned resistance band in both hands. Keep your shoulder blades back and down as you rotate your affected shoulder outwards. Hold for 20 seconds and repeat 5 times.

 

 Side lying shoulder external rotation.

Lie on your side with your affected shoulder on top. Keep your upper arm against your side and bend the elbow to 90 degrees. While holding a light weight rotate your forearm upwards while keeping the elbow in contact with you body. Keep your shoulder blade back and down throughout the movement and ensure you do not roll backwards with your body. Control the movement back to the starting position. Repeats 10 times for 3 sets

You should never have more than a mild pain while performing these exercises.

If you are currently experiencing any shoulder pain the coaches at PEAK are trained to assist in developing a plan to get you back to performing the things you enjoy doing.

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Rhys Burgess Physiotherapist PEAK