What do you think of when you hear the phrase ” shoulder mobility ” ?  For me, it’s about having a full range of motion in my shoulder joint.

• Can you reach overhead?  shoulder flexion
• Can you lift your arms to the side?  shoulder abduction
• Can you rotate your shoulder internally and externally?

Please visit this link to see these and many more of the shoulder movements ( shoulder articulations ) that define “good” shoulder mobility.

Having good shoulder mobility also depends on having good thoracic spine mobility.  That’s right…if you don’t have good thoracic spine mobility, then your shoulder mobility will be limited.

3 Exercises for Better Shoulder Mobility / Thoracic Mobility

So what can you do to improve both your thoracic mobility and shoulder mobility?  Watch this video from Leaf Lifestyle … and then give these shoulder / thoracic spine mobility exercises a try.

Click here to view the embedded video.

The Latest Shoulder Information From Our Facebook Page

Thanks to everyone who visits and contributes to our Facebook Page – 995 members and growing  Stop by and see why.  Here’s the latest cool shoulder stuff we’ve shared:

Shoulder Shocker – Joe DeFranco

Shoulder Force Couples – How do They Function – Sports Medicine Research

Smurfette shoulder theraband rehab – video

Graston Technique and Chiropractic helps Back pain and Shoulder pain-Dr. Russ Jepson DC - video

Exercise You Need to Do: Scap Push-up Into Yoga Push-Up – Matt Siniscalchi

Taking Care of Your Pitching Arm –  David Lasnier Sports Training

The FastArm Pitching Aid

From “weakness” to “respect” for the Shoulder Joint – Jen Mark

Shoulder Tool Perfect for Home Based Rehab – Chris Melton

Shoulder Internal Rotation – Part 1 – video ( Kelly Starrett )

…and we post new shoulder rehab / performance videos and information every day.

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Post tags: range of motion, shoulder exercises, shoulder mobility, thoracic mobility

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Shoulder Flexibility – Have you got “it” ?

Not sure?  Here’s how you can test your shoulder flexibility.

When we think of shoulder flexibilty, what we’re really referring to is how mobile our shoulder joint is … can it move throughout a full range of motion?  As children, we seem to be super mobile, but with time, repetitive use and injury … some of our shoulder mobility vanishes.

The “really BIG” question is:  Can we regain lost shoulder mobility?

For most of us, that thought never crosses our minds because any loss of shoulder mobility has occurred in small bits over time.  As these losses occur, we make adjustments and learn to live with it.  However, when we have a traumatic shoulder injury or take up a new sport / activity that challenges our shoulder we quickly realize our shoulder mobility “ain’t” what it used to be.

How to regain lost shoulder mobility

First things first…do the test above ( or try this shoulder flexibility test ) and find out how much shoulder mobility you have.  If you feel you need to increase your shoulder mobility, then search online to see what your options are.  Personally, I like to search YouTube for visual information … and you can find a ton of good information … ( along with some not-so-good stuff ).

I thought I had pretty good shoulder mobility until I saw Steve Cotter in this video:

Click here to view the embedded video.

Okay…I tried to do these shoulder stretches and found out I need to work on it.  But now I know … my shoulder mobility is not as good as it was.  But I’m working on it.

Stay up to date with your shoulder rehab and performance

Here’s some more great stuff shoulder information we’ve shared on our Facebook page:

Are Upright Rows Safe – Q&A – Lyle McDonald

The Top Ten Things You Don’t Know About Pain – Forward Thinking PT

Goniometer

Kettlebell Arm Bar for healthy shoulders – Nathan Donahue

A 7-Phase Approach to Protecting the Shoulders – John Izzo, NASM-CPT, PES

Mobile Shoulders Push Big Benches – Mike Hedlesky

SHOULDER STRETCH M – video

Shoulder External Rotation Stretch – video

Foundational Scapular Stability Program – video

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Post tags: shoulder exercises, shoulder flexibility, shoulder mobility, shoulder surgery

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A Brand New Twist on Y T A’s For Your Shoulder

You know em, you’ve seen em and you’ve probably done em.  Yeah, the basic Y T A’s ….and the fact is they are hard to beat for shoulder and scapula mobility.  Popular variations include:

• performing them while in a prone position on the floor
• bending at the waist while performing the movements
• doing them while laying on an exercise ball
• doing them while “face down” on an incline bench

But…I had never seen the variation demonstrated by Derrick Price and his brother, Jordan.  Basically, you are performing the Y T A’s while moving (stepping) as someone calls out the movements.  Give it a try and let me know what you think.

Click here to view the embedded video.

Shoulder Rehab & Performance – News Tip of the Day

If you have a child who is interested in working out ( training ) and you’ve heard all the rumors about how it’s not a good thing FOR children to do, then you definitely want to read – Resistance Training in Adolescents: Part One.

This is real evidence-based information that may shock you!  Get the facts!  And be sure to watch the video of the 4 year old weight-lifter…INCREDIBLE!!!

Free Shoulder Information Sent to You

Did you know that you don’t have to visit our website to see if we’ve posted any new shoulder information or videos?  That’s right … because if you sign up here, we’ll send you an email notification when we post something new.  No more checking to see and rechecking …yadda yadda yadda.  AND we promise to never SPAM you.

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Post tags: shoulder exercises, shoulder mobility, shoulder prehab, shoulder rehab

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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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4 Joints of the Shoulder

When we talk about the shoulder joint, we generally think about the union of the upper arm ( our humerus ) and the socket ( our glenoid )…BUT did you know the shoulder is really composed of 4 joints?

• the Glenohumeral Joint
• the Acromioclavicular Joint
• the Sternoclavicular Joint
• the Scapulothoracic Joint (not really a true jont)

Shoulder Anatomy and Shoulder Function Explained

In this video, Eric Beard guides you through shoulder anatomy, function of the various shoulder joints and how much range of motion you should expect.  So, what happens if your shoulder doesn’t move as it should?  Some of the results will be:

• Shoulder pain
• Limited range of motion
• Premature wearing of the shoulder joint structures and trauma
• Frustration

Click here to view the embedded video.

Leave us a comment and share your thoughts.

How to Get FREE Shoulder Information

Just click on this link and we’ll send you an email when we post a new article here at Shoulder Rehab and Performance.  No Spam …. EVER!  Just good shoulder health information you can use.

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Post tags: range of motion, shoulde joint, shoulder education, shoulder mobility

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Golfers, No External Rotation = Flying Elbows and Chicken Wings

Mindi Boysen is a Titleist Performance Institute Levvel III certified Golf Fitness Specialist, a Nationally certified lifestyle and weight management consultant, a personal trainer and a group fitness instructor who specializes in functional, Pilates-based sport specific training.  In the following video, Mindi points out why having good shoulder flexibility is so important…specifically have good external rotation.

Two specific points she makes are:

1. If you don’t have enough external rotation in your right shoulder, then you’ll probably experience a “flying elbow” during your backswing.
2. If you don’t have enough external rotation in your left or lead shoulder, then you’ll experience a “chicken wing” during your follow through.

Click here to view the embedded video.

2 Ways to Improve Your External Rotation (and Golf Swing)

Mindi shows you how you develop stronger, more flexible shoulders by performing some simple shoulder exercises with light weights.  Here’s another video demonstrating how you can use the the Rotater to increase your shoulder range of motion, specifically your external rotation.

Click here to view the embedded video.

Give these exercises a try and notice the difference in how your shoulders feel and move.  You’ll have more shoulder mobility plus you’ll enjoy a bigger shoulder turn during your golf swing.  The result???   More power and distance during your next golf outing.

Social Media for Great Shoulder Information

If you want great shoulder rehab and shoulder performance information, we have you covered…any way you like it:

• Follow us on Twitter
• Check out our Facebook Page
• Get our blog updates in your email
• Add us to your RSS reader

Our promise:  No SPAM, No JUNK!!!   Just shoulder information you can use to rehab your shoulder or increase your shoulder performance.

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Post tags: external rotation, Golf, self-stretch, shoulder exercises, shoulder mobility, shoulder stretching, the Rotater

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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 Performance & Rehab becomes Shoulder Rehab & Performance

If you’re a frequent reader of this blog, you may have noticed the name has changed – okay, really it was just rearranged.  A couple of months ago, I installed a “plugin” to add some additional features to this blog.  That didn’t work out as I had planned – BUT – by the time I discovered the problem, nearly all of my Page and Post titles had been altered and caused a drastic drop in our Google ranking and and our blog traffic.

Since we had fallen off the map, so to speak, we thought it would be a good time to change the name.  Not a big change, but one that should help us in search rankings.

4 Powerful Rotater Reviews

Our shoulder rehab device – the Rotater – is receiving the attention of notable professionals in the fields of both shoulder rehabilitation and sports medicine / performance.

Patrick Ward - Sports Performance Coach and Licensed Massage Therapist

Who is Patrick Ward?

• he has a Masters Degree in Exercise Science
• he is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA)
• he is a Certified Personal Trainer (CPT)
• he is a Performance Enhancement Specialist (PES) through National Academy of Sports Medicine (NASM)
• he is a USA Weightlifting-Certified Club Coach
• he is also a licensed massage therapist in the State of Arizona
• he specializes in clinical, therapeutic and sports massage and is certified in Active Release Techniques (ART) for the Upper Extremity
• he is the Co-founder of Optimum Sports Performance

Patrick Ward had this to say in his Review of the Rotater:

The Rotater is versatile in that it allows the client to move in a variety of planes in order to obtain a stretch.  It is very comfortable to use and the 6-holes easily allow you to adjust the wrist strap or thera-tubing for any size arm.  Because of the design, clients can comfortably attain a stretch position and hold for extended period of time with ease.

and he closes with this final thought:

If you work with people who need help with either external or internal shoulder flexibility or strength, you may want to consider The Rotater for your clinic or gym.  Or, as a supplemental piece for the clients to keep at home as part of their self-care program.

Mike Young - Sports Medicine Professional

Who is Mike Young?

• he is the founder and owner of ELITETRACK
• he is the co-owner of Human Performance Consulting
• he is the coach of the HPC Elite Track Team
• he has an undergraduate degree in Exercise Physiology
• he has a Master of Science degree in Athletic Administration
• he has a PhD in Biomechanics
• he has been on 6 NCAA National Championships staffs
• he is a NSCA Certified Strength and Conditioning Specialist
• he is a certified USA Weightlifting Club Coach

Mike Young recently wrote an article about the Rotater and Shoulder Injuries where he says:

It’s use is not super intuitive at first. I had to look at the pictures but when I did I was actually quite impressed with what you could do with it.

and…

…I think it’s one of the few products I think could be valuable for increasing the performance and decreasing the likelihood of injury in athletes that need to do high velocity, ballistic overhead movements.

he concludes with:

Disclaimer: The Rotater was sent to me for review and testing but they did not request any type of review or endorsement in return. I only wrote this review because I thought it might be useful for some of the overhead athletes on the site.

All Things Strength

Scott Bird is the owner of the website Straight To The Bar

Scott (and his father) recently reviewed the Rotater, here are their thoughts on the Rotater:

The Rotater is a brilliant thing.

Scott’s father tried the Rotater and says:

The results of my test of the Rotater are surprising, amazing, & in my case stimulating.

Scott’s closing remarks:

If you’ve ever experienced shoulder pain, you’ll understand just how frustrating it can be. Apart from the pain itself, it’s perhaps the fact that it prevents you from doing your normal exercise routine that’s the biggest source of aggravation.

In my case – and in my dad’s – The Rotater ended that frustration. An incredible feeling.

Donnie Kiernan of Combat Fitness Blog posted this video Review of the Rotater

Click here to view the embedded video.

I would like to thank Patrick Ward, Mike Young, Scott Bird and Donnie Keirnan for taking the time to express their thoughts about the Rotater.

Shoulder Info by the Load

Join our community on Facebook to get all the shoulder information you can stand…and still have more left-over.

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Post tags: external rotation, internal rotation, shoulder exercises, shoulder injury, shoulder rehab, shoulder stretching, the Rotater, throwing

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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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This shoulder exercise requires no expensive equipment of any kind.  It can be done anywhere – anytime and will increase your shoulder mobility and your external rotation.

How to perform this shoulder mobility exercise

• stand with your back against a wall
• place your hands, forearms and elbows against the wall as shown
• extend your hands and arms overhead
• when any part of your hands, elbows or arms lose contact with the wall, return to the starting position and repeat the movement

Click here to view the embedded video.

Shoulder Information … at Your Convenience

Don’t spend all your time searching for great shoulder information when you can get it delivered directly to your email.  Just sign up and we’ll email our latest blog post directly to your email.  No tricks, No SPAM … just good shoulder information.

© rotater for Shoulder Rehab & Performance, 2008. | Permalink | No comment | Add to del.icio.us
Post tags: external rotation, shoulder exercises, shoulder mobility

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