Ouch, Dips Hurt !!

Shoulder pain while doing dips is common … so … many people who work out just avoid doing dips.  But is that the answer?

The last time I did dips, my shoulders ached for several days and I was afraid that I’d done some serious damage.  Why did my shoulders hurt so much?  Was it my age? … my technique?

So, what did I do?  I’ve been avoiding dips.  Fortunately, I just ran across this video from Kelley Starrett and it has given me some direction and hope.  Take a look and let me know what you think:

Click here to view the embedded video.

My Shoulder Pain is not Unique

In short, my shoulder pain / shoulder problems are not unique and can be dealt with.  Basically it boils down to having proper shoulder extension and internal rotation.  Without the correct shoulder extension, your shoulder comes forward, rotates and puts you into a weakened, vulnerable postion … which can lead to shoulder pain and more importantly, shoulder injury.

I’m going to give these shoulder mobility stretches a try and let you know what happens.  I’d love to hear what you think, so leave me a comment.

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Post tags: dips, internal rotation, shoulder exercises, shoulder extension, shoulder stretching

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You have a son who is a great age-level pitcher … maybe the next Nolan Ryan or Marian0 Rivera.  You’ve got him on a strength program and you probably make sure he receives personal instruction from a very good personal baseball coach.  But, are you overlooking the obvious?  His natural throwing motion may be flawed … and you’ll never notice it.  In fact, most people will probably never notice his throwing errors.  WHY?  Because …

• Your eyes are too slow
• You don’t know what to look for
• If you do see a problem, you don’t know how to fix it

3P Sports – Identifying and Fixing Flaws in Pitching Mechanics

The answer is to let the professionals watch your son pitch … examine his mechanics and use their expertise to correct any flaws in his throwing mechanics.  What if you could get people like former major league General Manager, Jim Duquette or former major league pitching coach, Rick Peterson or the most well-known orthopedic surgeon – Dr. James Andrews, to take a look at your son’s throwing motion.  Sounds good … BUT that sounds expensive … very expensive.  Right?  Maybe not…watch this video and see for yourself.

Click here to view the embedded video.

The Answer – Biomedical Study of the Pitching Delivery

Dr. Andrews, Rick Peterson and Jim Duquette have created a business – 3P Sports – to help people like you and your son.  The formula is simple:

1. Biomedical Video Analysis – a scientific video analysis of a pitcher’s delivery by experts who know how to identify “red flags” or flaws that will limit pitching performance and may lead to shoulder and / or elbow injury.
2. Pitcher Specific Strength Training – a pre-season, in-season and post-season strength training program to increase pitching performance and help your son remain injury free.
3. MLB-Pitching Drills – learn and use the same training formula that elite, professional pitchers use
4. Performance Behavior Coaching – helping your son develop the work ethic and mental skills needed to perform at the highest level

3P Sports – an Affordable Pitching Program

Okay…sounds good, but can you afford it?  I wondered the same thing … it must cost thousands, right?  No!  Not only did it not cost thousands, it’s very affordable – less expensive than your cable or internet bill.  Incredibly, the cost is only $39.95 a month or $399 for and entire year!  Visit their product page and see for yourself.

Bottom Line – Does the 3P Pitching Program Work?

It all boils down to one thing – DOES THE 3P SPORTS PITCHING PROGRAM WORK?  It certainly has the backing of some pretty notable pitching experts – from professional pitchers to pitching coaches to orthopedic surgeons.  But what do the end users think?  Here are some testimonials from people using the 3P Pitching system.

Disclosure – I am not affiliated with 3P Sports in any way.  I was not compensated for this article.  Check out their program and let us know what you think.

Disclosure Part 2 – We have a great Facebook community

We have a great community of people who share shoulder rehab information and tips daily.  Why not stop by our Facebook page and see for yourself?

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Post tags: baseball, pitching, shoulder development, shoulder exercises, shoulder injury, softball, throwing

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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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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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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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Overhead Lifts:  A NO-NO for Throwers

Almost all guys want big, strong shoulders…I mean shoulders make the man, right???  That’s what we’ve always heard, but what if you’re an overhead throwing athlete?

• Pitcher and baseball players
• Softball players
• Tennis players
• Volleyball players

Should these athletes be performing overhead lifts?  Military presses?  Dumbbell presses?  I think Eric Cressey makes a great analogy in this video:

Click here to view the embedded video.

After his analogy, Eric goes on to list 6 reasons overhead throwing athletes should be wary of overhead training:

• Labral fraying – the last thing any overhead throwing athlete wants is a torn labrum…especially a pitcher…almost impossible to come back from
• GIRD
• The movements are different…approximation vs traction
• These athletes already have a high incidence of rotator cuff tears
• A tendency toward cervical spine hyperextension
• The stresses placed on the hands, wrists and elbows when doing Olympic styled lifts

The “Take-Home” Message on Big, Strong Shoulder Training and Overhead Ahtletes

Although big, powerful-looking shoulders may turn heads, they are probably not what you want if you’re an overhead athlete.  Looks can be deceiving.  Listen to the expert..stick to exercises that enhance your natural, athletic movements.

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Join our Facebook page and enjoy nothing but shoulder rehab and shoulder performance information.  No sales pitches and no SPAM … just good shoulder info.

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Post tags: baseball, physical therapy, rotator cuff, shoulder exercises, shoulder mobility, softball, tennis, volleyball

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It’s confusing…you have shoulder pain, but what’s really the problem? Do you have a strained or torn rotator cuff? Is it tendinitis or tendinosis? Could it be a SLAP tear?

How to Detect a Slap Tear

Here’s a excellent video demonstrating many of the tests used to indicate a SLAP tear.  Take a look and then consult your doctor if you think you may be suffering from a Slap tear.

Click here to view the embedded video.

Slap tears commonly affect overhead athletes…baseball, softball, tennis, etc.  Don’t take any chances, see your doctor!

Want to Know More?

Visit our Facebook Page for lots of shoulder information and shoulder videos.

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Post tags: baseball, shoulder injury, shoulder pain, SLAP tear, softball, tennis, throwing, volleyball

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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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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.

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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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