Do the exercises for your supraspinatus (rotator cuff) just not seem to work? You might be missing these two critical keys to rehab your shoulder pain.
If you have pain right in the front of your shoulder, particularly when lifting your arms above your head, it may be a supraspinatus impingement. Over time, as you keep using your shoulders and your joint is misaligned, the pinching will wear down the connective tissue in your shoulder. That wear and tear damage eventually turns into pain.
Coach E dives into shoulder anatomy and how impingement affects your movement and turns into long-term wear and tear damage.
Then you’ll learn the exercises to address the two phases of shoulder pain: rehabilitation (when your pain is 4/10 or higher) and resilience (when your pain is 3/10 or lower.)
The 4 rehab exercises are isometrics to avoid further damage to your shoulder, build strength, and get your alignment back to where it should be. The second 3 exercises in the resilience phase translate to everyday life and sport movements so your body will know how to move without reverting back to impingement and poor posture.
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IN THIS VIDEO
00:00 - Intro
01:00 - Anatomy details
02:40 - Key 1
04:00 - Key 2
THE EXERCISES
06:30 - Pendulum
08:40 - ER ISO at 0°
09:53 - ER ISO at 90°
11:15 - Prone ER (L's)
13:05 - Side-Lying ER
14:25 - Full Can
15:44 - Pushup Plus
RESOURCES AND LINKS MENTIONED
A Systematic Review of Electromyography Studies in Normal Shoulder to Inform Postoperative Rehabilitation Following Rotator Cuff Repair: [ Ссылка ]
3 Top Exercises to Wake Up the Serratus Anterior: [ Ссылка ]
Stretching Won’t Fix Forward Head Posture (But These Exercises Will!): [ Ссылка ]
Shoulder Pain Solution: [ Ссылка ] - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.
ROM Coach app (free!): [ Ссылка ] - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
