Short and sharp post today !
Shoulder pain/ surgery can be incredibly disabling and eye wateringly painful.
Therefore, it can be very intimidating and daunting if your Physiotherapist prescribes you an A-Z of specific exercises targeting the shoulder or Rotator Cuff in the most isolated way possible.
Pain can be great to work through but sometimes the fear alone of knowing you are about to train the painful area can induce an increase in discomfort, heart rate, and distain for the Physio.
Although the exercises below may not be appropriate for an acutely sore shoulder, I feel they are great examples of how we can load and move the shoulder joint without necessarily getting the patient to focus on the shoulder.
Traditionally Physios may have described some of these types of exercises as Proprioceptive neuromuscular Facilitation. However, the important thing is that we can get your shoulder moving in a natural pattern whilst initiating the least amount of anxiety and fear avoidance.
Over time, these exercises can then be progressively overloaded to build super strong, robust, happy tissues.
1. Dead-bug to side Plank roll
The focus here is on control of the pelvis and your shoulder blade.
Flatten your lower back into the floor by tilting your pelvis up.
Ensure you lower your shoulder blades with them in a neutral position (not too far forwards or backwards)
As you roll onto one side lift your hips up and forwards whilst driving the elbow/ forearm into the floor
Try to lengthen your body as much as possible
2. Gym ball across body raise with lunge step
This should feel like a natural pattern of movement. Like a tennis forehand or a cross body punch in boxing.
Focus on the lunging and let the arms raise that ball across your body in a natural pattern.
Keep a squeeze on the ball as firmly as comfort allows and follow the ball with your eyes
3. RNT Single leg RDL Landmine (fat grip)
The banded element will mean your Lats will get a great additional stimulus here
focus on the RDL movement and ensure the bar path is nice and close to your shin.
By holding the fat part of the bar your grip will be compromised. This will increase the challenge of your forearm muscles but also your Rotator Cuff
Thanks for reading
I you are having issues with shoulder pain feel free to get in touch and we can discuss how best to help you