People with shoulder pain want relief…which often motivates them to invent tools and devices to remedy the situation.  I originally posted this video on our Facebook page and it provoked several responses.  Here’s the video of the SpeedChain for rotator cuff training…take a look and let me know what you think:

Click here to view the embedded video.

If you want to know more about the SpeedChain, then visit Oates Specialities.

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Post tags: rotator cuff, shoulder exercises, shoulder rehab, shoulder rehab device

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One of the problems associated with rotator cuff surgery is the size of the muscles and tendons being repaired.  Sometimes, there’s just not a whole lot to work with.  Enter the “Net Bridge” technique.

A  special fiber-tape which anchors to the bone is used to create a net that compresses and helps hold the newly repaired rotator cuff.  The Net Bridge provides extra protection and strength.

If you’re facing rotator cuff surgery ask your shoulder surgeon about the Net Bridge technique.

FREE Shoulder Information

Everyone loves FREE stuff.  Since you found us, here’s our FREE offer to you.  Sign up and receive an email notification when we post new material here at Shoulder Rehab and Performance.  No Bull, No Spam, No “buy my stuff” …. just shoulder information like this blog post.

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Post tags: shoulder injury, shoulder pain, shoulder surgery

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Get in Your Face and Rotate … Externally

Here’s an excellent new shoulder rehab video from Jim Smith (CSCS, and a frequent contributor to Men’s Fitness Magazine ) and the guys over at Diesel Crew.  Basically it’s a sweet variation of face pulls that morphs into an external rotation movement with an added “twist”.

If you have any questions, visit “Shoulder Rehab – New Facepulls” – Smitty walks you through the movement, step-by-step.

Click here to view the embedded video.

Give them a try and let me know what you think!!

More External Shoulder Rotation

If you want more external shoulder rotation, then you should check out how the Rotater works.  Simple, cost-effective and guaranteed!!

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Post tags: rotator cuff strengthening, shoulder exercises, shoulder rehab

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…and sometimes a lot less!

Let’s get something straight – I’m not:

• a shoulder expert / guru
• a physical therapist
• an athletic trainer
• a physician

This blog is meant to provide you with sources of information that will allow you to make educated decisions about your shoulder and its’ care.  Always CONSULT A PHYSICIAN !!

Scary Shoulder Exercise Video

Click here to view the embedded video.

This video scares me.

• notice the grimace on the face of the student / client within the first 3 seconds
• the weight used is obviously too heavy
• the instructor has to help the student / client at the end of each rep

Lack of Understanding is Dangerous

A major issue for me is the lack of understanding ( by the instructor ) that the rear delts ( used in the first stage of the exercise ) are far stronger than the rotator cuff ( used in the second stage of the exercise ).  This lack of understanding is causing the student to struggle as he attempts to perform the exercise correctly.  Imagine doing a lying dumbbell press with a heavy weight and then at the lockout position transitioning into a flye – it would feel like your chest is ripping apart – and it might.

Muscle Strength Imbalance

The rear deltoids are strong pulling muscles and the weight used in this exercise is probably appropriate for the inital movement.  However, the rotator cuff muscles are not nearly as strong as the deltoids – and it shows on the face of the student as he tries to rotate the weight in the second stage of the exercise.

This exercise should be broken into two parts:

1. a rear delt movement such as a rowing exercise – this would allow the student to use the weight shown.
2. a rotator cuff strengthening exercise – with far less weight – which is preferred.

Final Thoughts

I do like this shoulder exercise – just not as shown.  The amount of weight used should be decreased until the student can perform the exercise without pain.  Always use common sense.  If an exercise hurts you, then stop and  re-examine why and how  you’re doing it.

• are you performing the exercise correctly?
• are you using the “right” amount of resistance ( weight, band, etc. )?
• are you doing too many exercises for the same body part?

Shoulder Information … Your Way

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

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Radically Different Shoulder Stability Exercise

I’ve seen most traditional shoulder exercises – but this one is new to me.  New in a good way.  After watching the video several times, I went down to the basement to give it a try.

My Shoulder Feels Good

It took me a couple of minutes to get the hang of it, but then you just kind of relax and enjoy the way your shoulder feels.  My suggestions:

• start with a light kettlebell, especially if you’re not working out regularly and/or you’ve never used kettlebells before
• go slow – there is no rush, in fact I felt better the longer I performed the movement
• watch the video before and after trying it – make adjustments and try it again

Click here to view the embedded video.

My thanks to Jeff Cubos.

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Post tags: kettlebells, shoulder exercises, shoulder stretching

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It’s easy to neglect the small muscles that make up the rotator cuff:

• supraspinatus
• infraspinatus
• teres minor
• subscapularis

They are not “showy” muscles, you can’t see them in the mirror…rotator cuff muscles are little.  So, what’s the big deal?  The big deal is that they are responsible for keeping the ball of your arm bone (humerus) held in the socket of your shoulder blade (scapula) – these small rotator cuff muscles stabilize your shoulder!  These muscles make every movement of your shoulder possible – and we usually don’t notice them …until they start to hurt.

Train Your Rotator Cuff Muscles!

LIke every other muscle, the muscles that compose the rotator cuff must be trained – exercised and then allowed to recover.  Most exercises require light dumbbells or elastic tubing to provide resistance.  A quick search of YouTube will give you lots of options to choose from … and all these exercises are pretty basic.

Crossover Symmetry introduces Plyometrics to the Rotator Cuff

Click here to view the embedded video.

Thanks to Coach Dan at BaseballStrength.com, who published an article entitled “Counter Dead Arm With Crossover Symmetry” by Jim Moran, a Physical Therapist and Shoulder Specialist.  This article introduced me to the concept of plyometric training for the rotator cuff and here is a video explaining how Crossover Symmetry works and why your baseball and softball players need it.

Visit Crossover Symmetry – they have some outstanding testimonials!

Another Shoulder Tool for Stretching & Strengthening the Rotator Cuff

Disclosure:  The Rotater is our product and can be used for both stretching the rotator cuff muscles and strengthening the rotator cuff muscles.  Here’s a quick video showing you how to use the Rotater to stretch your external rotation.

Click here to view the embedded video.

If you want to see how to use the Rotater to stretch you internal rotation or strengthen your rotator cuff muscles, please visit our video page.

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Post tags: baseball, Crossover Symmetry, plyometrics, rotator cuff, scapula, scapular strengthening, shoulder, softball

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What’s the difference between a sore shoulder and an injured shoulder?

• soreness goes away – the pain related to a shoulder injury lingers and may get worse
• soreness is typically related to the shoulder muscles – a shoulder injury usually impacts the tendons, ligaments or cartilage of the joint

What are some of the things to look for?

• shoulder pain while sleeping – difficulty sleeping
• shoulder weakness
• limited shoulder strength and / or mobility
• inability to perform normal movements
• difficulty reaching overhead
• unusual shoulder pain

Don’t live with constant shoulder pain – see your doctor – get an MRI

Click here to view the embedded video.

Shoulder surgery techniques have come a long way in the past twenty years.  Don’t live with shoulder pain – see your doctor and learn what options you have.

Beat Shoulder Pain with Shoulder Information You Can Count On

The key to overcoming any injury is knowledge.  So, where do you get your shoulder information?  Why don’t you take a minute to visit our Facebook page and explore all the shoulder information we post on a daily basis.  Our community is large, active and helpful … please join us.

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Post tags: shoulder injury, shoulder pain, shoulder surgery, shoulder symptoms

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How to Protect your Rotator Cuff

Normal shoulder performance depends on you having healthy, strong rotator cuff muscles.  Here are some things that may compromise your shoulder:

• Muscle imbalances – having strong, well developed chest, anterior deltoids while neglecting your rear delts, lats, upper and lower traps.
• Too much bench pressing or faulty bench pressing technique
• Repetitive stress injuries ( this goes beyond sports / workout – and may include job related functions)
• Wide grip chins and lat pulldowns – I hurt my shoulder doing weighted wide grip chins about three years ago – now I can barely do five wide chins with just my body weight and I always feel very loose in my injured shoulder when doing this exercise.

Great Shoulder Exercise You can do at Home

Shoulder exercises don’t always have to involve heavy weights, exercise tubing or going to the gym.  Here is a great shoulder development exercise that not only strengthens the entire shoulder complex, but also develops your core muscles.

Click here to view the embedded video.

Give it a try and let me know what you think.  You may also want to check out the Rotater for a shoulder tool you can use at home to increase your shoulder performance.

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Post tags: bench press, core exercises, lateral raise, muscle imbalances, rotator cuff, shoulder development, shoulder exercises

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What is your Rotater Cuff and How can it be injured?

One of the most common injuries of the shoulder involves the rotator cuff. But exactly what is the rotator cuff and what does it do?

Kennedy Brothers Physical Therapy out of Boston posted a very good article about the rotator cuff written in easy-to-understand terms. Their article includes:

• a description of the shoulder joint (anatomy) and why the shoulder can be easily injured
• an explanation of shoulder impingement
• how rotator cuff tendonitis can occur
• ways to prevent shoulder injuries

Shoulder Impingement…What’s that?

Another very good blog post from Commonwealth Sports Medicine, entitled – Shoulder Impingement – states that shoulder impingement syndorme “affects at least half of all overhead athletes at some point in their career.”

I especially like their analogy of comparing the precariousness of the shoulder joint to “taking a golf tee and balancing a basketball on top of it- an unstable situation.”

Check out their suggestions for dealing with this injury – rest, ice, strengthening and stretching the rotator cuff and more.

Excellent Shoulder Anatomy Video

This is the best video I’ve seen describing the function and anatomy of the shoulder joint. If you want to know more about how your shoulder functions, then watch the video.

Click here to view the embedded video.

We (the Rotater Guys) head to St. Louis

In 2006,Scott Kay introduced a very crude prototype of the shoulder rehab and stretching device that he had invented to athletic trainers at the National Athletic Trainer Association’s annual conference that was being held in Atlanta.

Because of the response that the Rotater received in Atlanta, Scott proceeded with the development of his shoulder rehab and stretching device – which is now in mass production.

The NATA conference will be at the America’s Center Convention Center in St. Louis. If you’re in the area, then stop by booth #2242. We’d love to meet you and answer your questions.

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Post tags: range of motion, shoulder impingement, shoulder rehab

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Here’s a round-up of some of the interesting shoulder information articles that you can use to make informed decisions about your shoulder.

Bowhunters need Strong Shoulders

(photo courtesy of sorenson photo)

I live in the deep south, Alabama to be exact. Down here, people take their hunting seriously, so if it’s not hunting season, then it’s a good time to get ready for hunting season.

The Hunt Doctors (they are “real” medical doctors) have written “Strengthening Your Shoulders For Bowhunting” in which they explain a little shoulder anatomy in everyday hunter terms and outline a number of exercises to help you develop your shoulder strength. By the way, some of the bows that serious hunters use can require extreme shoulder strength to pull back and then hold for an extended period of time while you wait for the perfect shot. If you think it’s easy, then go to your local hunting store and give it a try.

Should you “work” through a Shoulder Injury?

(photo courtesy of LollyKnit)

A question posed on Stronglifts.com asks about persistent pain in the shoulder and whether to continue lifting weights. “What should I do?” Mehdi’s explanation describes:

• the muscle involved, specifically the infraspinatus ( good illustrations )
• some of the causes of infraspinatus injuries
• some of the symptoms of this rotator cuff injury
• some of the ways to deal with this shoulder problem

Mehdi concludes by giving this advice:

“Stay away from painkillers. Pain is your body telling you something is wrong. Find out what. Educate yourself. Ask your doctor’s advice. But make sure you treat the causes, not the symptoms.

Take it slowly with weight lifting in the meanwhile. Lower the weight, spend time improving technique & slowly build back up. Don’t worry about strength loss, getting rid of injuries is more important in the long run.”

Tips for Preventing Shoulder Injuries in Young Pitchers

(photo courtesy of wjklos)

Brooke deLench, author and noted expert on youth related sports issues has written “Preventing Pitching Injuries” in which she educates parents on some of the things that they can do. She says that there are a number of things that parents and coaches can do to prevent shoulder injuries which include:

• ensure proper conditioning
• teach correct throwing mechanics
• always warmup and stretch
• place limits on pitches
• don’t allow your child to play through the pain

This is a great article that will educate a parent on how to help their future Cy Young award winner to avoid arm and shoulder injuries. If you are a parent, and your child pitches, then you need to read this article.

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Post tags: baseball, Bowhunting, pitching, shoulder pain, throwing

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