My Shoulder Hurts !!

This is common and I hear it a lot … So,

• Should you see a doctor?
• Should you see a physical therapist?
• Should you wait and see?

Click here to view the embedded video.

From the video, some things to consider:

Is your shoulder injury acute (sudden, recent, traumatic)?

• Did you fall on your shoulder or an out-stretched hand?
• Do you have severe shoulder pain?
• Do you have unexplained loss of shoulder strength or shoulder mobility?

See a doctor…preferable sooner.

Is your shoulder injury a couple of weeks old?

• Is your pain tolerable?
• Lower you activity level
• Ice your shoulder
• Rest
• Does your shoulder health improve?

Is your shoulder injury more than 4 weeks old – chronic?

• Your shoulder pain is not getting better
• Your shoulder mobility is not getting better

See a doctor

Best Advice:  See Your Doctor

• Shoulder pain and injury are serious.
• Don’t take any chances…see your doctor and get checked out.
• It could be a simple shoulder sprain
• Your doctor may refer you to a physical therapist for treatment

Keep up with current shoulder info

Check out our Facebook Page for the latest shoulder rehab and performance information.

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Post tags: physical therapy, range of motion, rotator cuff, shoulder injury, shoulder mobility, shoulder rehab

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Chronic shoulder pain!!  It just never seems to go away… the constant nagging … no relief … struggle!  What can you do?  We’ll that all depends on the kind of pain you’re having, but always see a doctor first.

New Research Points to Trigger Points as the Culprit

A recent study on myofascial trigger points in patients with chronic shoulder pain concluded – “comprehensive treatment of MTrPs in shoulder muscles reduces the number of muscles with active MTrPs and is effective in reducing symptoms and improving shoulder function in patients with chronic shoulder pain.”

What does that mean for your chronic shoulder pain?  You might want to check into Myofascial Trigger Points… here’s a video explanation:

Click here to view the embedded video.

National Association of Trigger Point Professionals

There’s an national organization, so if you want more information you should visit the National Association of Myofascial Trigger Point Therapists website.

What Can You Do?

Believe it or not, this is something you can do … at home.  It’s called Self Myofascial Release and you should check it out.

The Theracane – Self Massage Tool

Click here to view the embedded video.

Here’s an Amazon link to Claire Davies book – The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief, mentioned in the video.

The Stick – website link

Click here to view the embedded video.

More Tools You Can Use At Home

There are more “self” myofascial release tools available … but we’ll save those for another day.  One thing you may not know is that you can receive email notification when we update Shoulder Rehab and Performance.  It’s simple … just “click” this link and sign up … oh, and we’ll never SPAM you or share your information.

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Post tags: shoulder injury, shoulder pain, shoulder rehab device, trigger point therapy

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Big, Strong Shoulders?  Get em Here

You say you want BIG shoulders, BUT just can’t afford a set of weights, benches, racks and everything else you might need.  A gym membership is out of the question…so what do you do if you want to build big, strong shoulders?  Simple solution is to go down to your local service station or tire dealer and ask him if he has any tires he’d like to get rid of.

I know…you’re asking yourself…”has Chris lost his mind”?  What do old tires have to do with shoulder workouts?  Here’s your answer:

Click here to view the embedded video.

FREE Tires for Your Shoulder Workout

My father has been in the auto repair business for 30 years…I can tell you for a fact, most places that do tire work will GIVE you all the old tires you want. Why? Because they have to pay to get rid of them. So visit your local service station or tire dealer and pick out some workout tires of various size and get busy building BIG, POWERFUL shoulders.

Do you want Big, Powerful Shoulder Information?

Okay, maybe it’s just regular-sized shoulder information.  BUT … there’s lots of it.  Join our Facebook page and get all kinds of shoulder information and videos.

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Post tags: shoulder development, shoulder exercises, shoulder strength

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What is Shoulder Prehab?

Prehab…some people love the term…some people hate it.

In short, it’s all about performing exercises designed to prevent injuries.  So, shoulder prehab is performing shoulder exercises t0 help you avoid shoulder injuries.  Some things to consider:

• doing shoulder prehab exercises doesn’t guarantee you won’t injure your shoulder
• there are many shoulder exercises and programs
• your shoulder program should target weak, tight muscles
• your shoulder prehab program should involve strengthening the muscles, stretching techniques and sport specific drills

Here are a couple of videos from the guys at Athletes Arena in Irmo, South Carolina.  Please note:

• little or no weight is used
• stretching of the thoracic spine is involved
• no special equipment…except an exercise ball, that you can get cheaply

Click here to view the embedded video.

More Advanced Shoulder Prehab Exercises

This is another video from the Athletes Arena and it does involve using some special equipment.  But you shouldn’t have any trouble locating a kettlebell, exercise tubing and a ball.

Click here to view the embedded video.

Here’s Your Shoulder Homework

1. Give these shoulder prehab exercises a try and let me know what you think.
2. Sign up to receive our shoulder updates via email.  Simple to do and you won’t have to keep checking for updates.

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Post tags: range of motion, rotator cuff, scapula, shoulder development, shoulder exercises, shoulder injury, shoulder prehab, shoulder stretching

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Are YOU Allowing YOUR Child to Injure Their Shoulders & Elbows?

Could you be to blame if your child injures their shoulder or elbow?  That answer could be YES … IF YOU’RE not paying attention to the numbers.

It’s Called Pitch Count – How Much is Your Child Throwing?

Dr. James Andrews, the “go to” shoulder surgeon for professional athletes speaks out on the increase of shoulder and elbow injuries he’s seeing in young athletes.  Here are some things Dr. Andrews notes in the video:

• the #1 risk factor is fatigue – throwing while fatigued increases risk of shoulder / elbow injury 36:1
• the problem is most amateur coaches don’t know when a young athlete is fatigued
• signs of fatigue – drop in velocity, loss of control, high number of pitches thrown
• use pitch count to avoid fatigue
• avoid / prevent playing year-round baseball

Click here to view the embedded video.

As a parent or coach here are some things to take away from this video:

• Dr. Andrews has seen a 5 fold increase in shoulder / elbow surgeries in young athletes since 2000!
• Limit the number of pitches thrown
• Don’t allow your child to play ball year round
• Don’t allow your child to play in multiple leagues at the same time

Get Shoulder Rehab and Performance in Your Email

If you want the latest shoulder information, shoulder research, shoulder videos and more, then sign up today.  No SPAM, No JUNK … Just shoulder info you need.

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Post tags: baseball, rotator cuff, shoulder development, shoulder injury, shoulder pain, shoulder surgery

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I Am My Shoulder’s Worst Enemy

Shoulder injuries are usually my fault

Shoulder pain is horrible.  It’s hard to find a comfortable position while sleeping.  Every movement reminds you there’s something wrong….BUT the worst part is YOU are probably the cause of your shoulder pain.  Here’s a great article explaining what I mean:

10 simple tips for NOT messing up your shoulders

An excerpt from the article, “…Here are some VERY simple tips for improving structural balance in the upper body. Most people need hands on help to ensure form and technique are correct. If you don’t want to end up with a surprise shoulder issue or neck pain, then these are tips are essential:…”

Read the rest…you’ll be glad you did.

How is Your Shoulder Strength and Stability?  Test it!

How strong / stable are your shoulders?  This exercise will let you know very quickly.

Scooter Shoulder: Around the World

From the article, “…This exercise really challenges glenohumeral stability in an integrated manner. It’s appropriate for throwers, swimmers, & wrestlers.”

You could buy a couple of large “furniture sliders’ from your local hardware store instead of using the ones in the pictures.  Please note…the guy demonstrating this movement is on his knees!!

What is Scapular Rotation..and Why Should You Care?

Here’s a great explanation of scapular rotation from corrective exercise guru, Eric Beard.

Do You Need…Want….Crave Shoulder Information?

Wait no longer.  You can get it from us here and here and…:

• Via email updates – every time we post a new article about shoulder rehab, shoulder prehab or any other shoulder related information, you’ll get an email notification.  Simple and Easy…PLUS we promise not to SPAM you…EVER!!!
• Join the Rotater Community on Facebook – We post an extreme amount of shoulder information on our Facebook page.  “Like” our page and see for your self.  You won’t be disappointed!!
• Follow Us On Twitter – If Twitter is “your thing”, then you can keep up with the latest shoulder information by following us.
• RSS – Get our rss feed.

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Post tags: muscle imbalances, scapula, shoulder development, shoulder exercises, shoulder injury, shoulder rehab

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Shoulders Make the Man

I’ve heard that phrase countless times and I’m sure you have, too.  So, how do you get stronger, more powerful shoulders?  Well, there are the standard answers:

Shoulders make the man

• military presses
• dumbbell presses
• heavy shrugs
• power cleans
• deadlifts

These exercises work.  Look at any powerlifter and you’ll see the proof.  But sometimes, you just want to add a little variety to your workouts.

Bulgarian Training Bag for Strong, Mobile Shoulders

Betcha haven’t heard much about Bulgarian training bags.  They’re pretty expensive, but you can make your own Bugarian Bag.  Joe Hashey at Synergy Athletics produced this video demonstrating 40 Bulgarian training bag exercises.  Though not all the exercises are strictly for the shoulders, there are enough shoulder exercises demonstrated to keep your shoulders sore for a few days.

Click here to view the embedded video.

So, get creative – make your own Bulgarian training bag.  I have and I plan to make a couple more of various weights.  Let me know what you think.

Do You Need More …. Shoulder Info, that is?

Join our Facebook page cuz we post a ton of shoulder information…from cutting edge research to the latest shoulder health videos.  Hey over 900 people can’t be wrong

© rotater for Shoulder Rehab & Performance, 2009. | Permalink | 2 comments | Add to del.icio.us
Post tags: shoulder, shoulder development, shoulder exercises

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Stretching improves flexibility – the range of motion of our joints.  All it takes is a quick look at a child and the many awkward ( for us ) positions they manage to get into, for us to realize we’ve lost something.  Our flexibility!!

Where did our flexibility go?

As children, we ran, jumped, climbed, rolled, wrestled, cartwheeled, flipped, swam and more.  We moved – a lot!  And it was FUN!  Contrast that with our present sedentary lifestyles.  Most people move as little as possible and then groan and complain when we have to physically do anything outside the norm.

People, it’s true – if you don’t use it, you lose it!

And why is stretching so important?

• stretching improves muscular balance around the joint, which improves your posture.  Notice how you sit, stand or walk.  We tend to slouch in everything we do. Slouching leads to tension, pain, stress and frustration. Stretching can help.
• stretching is the best way to maintain flexibility.  It’s not difficult to learn basic stretches and you don’t need to join a gym.
• a regular program of stretching will improve your mobility for life.
• according to the video below, stretching reduces the chance of injury.
• stretching may reduce the risk of injury during activity
• watch this video for some simple but effective stretches that will help almost everyone.  Give them a try – feel the stretch.

Can You Stretch Your Shoulder?  How?

We all try, especially after sitting, humpbacked in front of your computer all day.  BUT, it’s so hard to stretch your shoulders without help.  Not anymore….Now you can stretch your shoulders, by your self, anywhere.

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Post tags: range of motion, self-stretch, shoulder stretching

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Shoulder Pain and Confusion

Frozen shoulder can be mysterious.

• How did you get it?
• How long will it last?
• What can you do?

No one has a definitive answer as to what causes frozen shoulder or as it is medically known – adhesive capsulitis.  Basically, frozen shoulder is a stiff shoulder that does not move freely.  It is characterized by:

• the inability to reach overhead
• an overall loss of motion
• decreased shoulder flexibility
• intense pain

A video explanation of frozen shoulder

Click here to view the embedded video.

Will frozen shoulder affect you?

More mysteries – though no one seems to know why, but if you have:

• diabetes
• Parkinson’s desease
• cardiac disease
• a traumatic shoulder injury / surgery

…then you are more likely to contract a frozen shoulder.

As stated in this video, intense physical therapy is usually the answer.  If you are suffering the pain of frozen shoulder, then schedule a visit with your doctor so that he can refer you to a physical therapist.

What can you do?

The Rotater has helped many of people who have frozen shoulder.  Discover how the Rotater can help you beat frozen shoulder.

© rotater for Shoulder Rehab & Performance, 2009. | Permalink | 4 comments | Add to del.icio.us
Post tags: adhesive capsulitis, frozen shoulder, shoulder pain

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Don't let your age stop you from competing!

Aging doesn’t have to be your excuse

Here’s a great story about Dawn Kirklen who began playing golf at the age of 50.  Now, at 89, she still plays twice a week. (NOTE:  When I first published this blog article, this story about Dawn Kirklen was freely available…not anymore.  The website that posted it is now a “Pay-Per-View” or subscription website).

Shoulder surgery doesn’t stop this golfer

Dawn has had four surgeries since 2000:

• two hip replacements
• back surgery
• shoulder surgery

Also, she is scheducled to have cataract surgery in January and hopes to play in a tournament in March.

What’s your excuse?

Daily exercise is one of the keys for living a long, fulfilled and productive life.  We all know it, but seldom do anything about it.

As the new year starts, why not make it a priority to enjoy your senior years by following an exercise program.  As Dawn Kirklen has proved, its never too late to start.

photo credit – AlphaTangoBravo / Adam Baker

Shoulder Surgery?  Shoulder Rehab is a Necessity

If you’ve had any kind of shoulder surgery, then you know how important shoulder rehabilitation is.  But what happens after your rehab prescription runs out?  Or, you don’t have insurance to pay for your shoulder rehab?

Good questions.  Maybe you should check out the Rotater .. shoulder rehab / prehab tool designed to duplicate many of the stretches your physical therapist will perform during your rehab.

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Post tags: exercise, Golf, shoulder surgery

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