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

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Here are a few links for great information about your shoulder rehab and performance

Are You Sleeping on the “Sleeper” Stretch?

Dr. Jeff Cubos examines whether the sleeper stretch is the most effective way to stretch the posterior capsule.

Mobilizing the Thoracic Spine and Glenohumeral Joint

Here’s a short video clip from shoulder guru, Eric Cressey.  Not only does he show you how to do this shoulder exercise, he also explains why it’s so effective.

Basic Shoulder ROM and stabilization Routine

Here is a video demonstrating some excellent variations on the standard shoulder exercises.

Click here to view the embedded video.

Have you joined our Facebook Page?

Why not?  All the cool kids have …. they get the latest shoulder information and videos as soon as we post it.  What are you waiting for?  Join our Facebook Page.Readers of this article also liked:

• Simple Frozen Shoulder Exercises, Plus a Little Controversy
• Bulgarian Training Bag for Strong Shoulders
• Rotator Cuff Exercises You Can Do Almost Anywhere
• 3 Sources for Your Shoulder Health and Sanity
• How to Test Your Shoulder for a SLAP Tear

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Post tags: athletic trainer, baseball, internal rotation, physical therapy, range of motion, shoulder development, shoulder exercises, shoulder mobility, shoulder stretching, sleeper stretch

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Rolling for Shoulder Mobility

Thanks to Joe Meglio for publishing this great shoulder video.  Joe demonstrates how to use a foam roller and lacrosse ball to work out the trigger points that may be limiting your shoulder mobility.

Click here to view the embedded video.

Try It … Your Shoulder Will Thank You

You really can’t appreciate how good this feels until you give it a try.  I especially like how Joe moves his shoulder through both external and internal rotation while stretching with the lacrosse ball.

If you find the lacrosse ball to be a little too hard, then give it a try with a tennis ball and work up to the lacrosse ball.  Leave me a comment sharing your thoughts.

Tweeting the Shoulder Stuff

If you’re on twitter and your shoulder performance is important to you, then follow us.  We post mega amounts of shoulder stuff…stuff you need.Readers of this article also liked:

• Deep Massage for Shoulder Pain
• Shoulder Health..What You Need to Know
• The Turkish Getup with a Medicine Ball for Shoulder Rehab
• Shoulder video: The Rotater now on Youtube.com
• Internal Rotation – The New and Improved Approach for Shoulder Rehab

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Post tags: baseball, external rotation, internal rotation, physical therapy, self-stretch, shoulder exercises, shoulder mobility, shoulder rehab

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“The Hip Bone’s connected to the Shoulder Bone…”

Derrick Price does a fantastic job explaining the connection between the hip and shoulder joints in this video.  These are great movements for any throwing athlete who wants more shoulder mobility.  After taking a few minutes to explain how the hip and shoulder are “tied” together, Derrick demonstrates several excellent ways to increase internal and external rotation.

Click here to view the embedded video.

Increase Your Shoulder Mobility

If you want to know more about the Rotater and how it can increase your shoulder mobility and rotator cuff strength, then visit theRotater.com.Readers of this article also liked:

• Rotator Cuff and Scapular Strengthening for Baseball and Softball
• Internal rotation and external rotation made easier with the Rotater
• Internal Rotation – The New and Improved Approach for Shoulder Rehab
• Shoulder Flexibilty and Your Golf Swing
• 5 Shoulder Exercises to Prevent Shoulder Injuries

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Post tags: athletic trainer, baseball, external rotation, internal rotation, physical therapy, range of motion, shoulder exercises, shoulder mobility, shoulder rehab, shoulder stretching

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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.Readers of this article also liked:

• How is Your Shoulder Flexibility?
• Shoulder Rehab and Stretching Device Used by Senior League Baseball Players
• Physical therapist uses the Rotater with his shoulder patients
• Two testimonials that confirm the Rotater’s effectiveness
• Shoulder Exercises for Rehab and Performance

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

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Yes, it’s been a while since my last post.  So what’s going on?  Busy, busy, busy.

If you follow Shoulder Rehab & Performance, then you’re aware that we’re the same guys who manufacture and market the Rotater for shoulder rehab and improved shoulder range of motion / performance.  I use this blog to let people know:

• what’s new in the shoulder rehab world
• about recent studies on a variety of shoulder related issues
• of new shoulder training techniques and videos
• other miscellaneous and interesting shoulder stuff I find while rummaging the net

Sometimes we include News about the Rotater!

ShoulderCentric.co.uk – Exclusive Distributor of the Rotater in UK

ShoulderCentric.co.uk - the Exclusive Distributor for the Rotater in the UK

We’re thrilled to announce that Andrew and Pat Bellamy have become the exclusive distributor of the Rotater in the U.K.  Andrew Bellamy is an Osteopath, mountain biker and scuba diver.

Mountain Biking fall causes fracture & shoulder dislocation

Andrew contacted me during his shoulder rehab – he had fractured and dislocated his shoulder during a nasty fall while mountain biking.  He purchased a Rotater online and I expected that to be the “end of the story”.  Not so – Andrew has been so impressed with the progress he’s made since incorporating the Rotater into his shoulder rehabilitation program that he’s become the exclusive distributor of the Rotater in the U.K.

Here’s the story in Andrew’s own words:

“During the frustrating rehab from a fracture/dislocation of my shoulder after falling off my mountain bike, I came across The Rotater. I had already had successful surgery and great physiotherapy, (and I have been an Osteopath for over 20 years), but it was all going too slowly for me.

A Rotater arrived in the UK in quick time and immediately made a positive difference. If for no other reason, it put control of my problem in my hands. As a patient, I like that control – as an Osteopath, I can appreciate the mechanical and physiological advantages of the way The Rotater keeps the axis of shoulder rotation in line with the upper arm. This prevents ‘patient cheating’ by tilting the body or dropping the arm when doing shoulder exercises, a common problem for physical therapists to overcome everywhere.

It’s now 12 weeks since my surgery; I’ve been back at work full-time for the last 8 weeks, plus I’m back to the gym, off-road biking, (no falls yet), and SCUBA diving. I have a great Physio, but the answer so often is to take good advice and then motivate yourself – the Rotater gives you that choice.

Frankly, I don’t usually do testimonials, but I will be recommending this device to my patients as well as using it as a tool in my clinic.”

Andrew Bellamy, D.O. – England

Shoulder Rehab Patents in England – Contact ShoulderCentric.co.uk

We’ve sent a lot of Rotaters to shoulder rehab patients and athletes in England over the past 20 months – now you no longer have to wait 10 -14 days to receive your order.  Contact Andrew and Pat:

• online at www.ShoulderCentric.co.uk
• by telephone ( 01273 455775 )
• or drop by their clinic  at 10 Western Road, Shoreham, W Sussex, BN43 5WD.

I’m sure they’ll be happy to answer your questions and give you a demonstration of the Rotater.

Get all of our shoulder information updates sent to your email.  It’s simple to sign upReaders of this article also liked:

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• The beginning of Shoulder Performance & Rehab
• Shoulder Dislocation

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Post tags: distributor, shoulder rehab device, the Rotater

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Readers of this article also liked:

• Shoulder Rehab and Stretching Device Used by Senior League Baseball Players
• Can you hit a golf ball farther by simply stretching your shoulder?
• Shoulder Tool is Gear of the Month
• Shoulder Rehab Tool Celebrates a Great First Year
• The Rotater Shoulder Tool in Golf Today Magazine

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Post tags: Golf, long drive, shoulder stretching, the Rotater

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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.

Join us on Twitter

Follow us on Twitter and we’ll be sure to share the latest and greatest shoulder information available.Readers of this article also liked:

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Post tags: kettlebells, shoulder exercises, shoulder stretching

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Christopher Warden, CSCS

Today’s post is by guest author Christopher Warden, CSCS – Certified Specialist in Health, Fitness and Performance Enhancement and author of Fitness Philosopher.

Why is My Shoulder Tight?  And Is Stretching the Only Option to Fix It?

To this day, it still seems the most common prescription for a tight or painful shoulder is to stretch it.  The reason is logical enough: if the symptom is in the shoulder, the problem’s likely in the shoulder, so it’s best to treat the shoulder directly.

But is the stiffness in your shoulder the sole problem, or is it the symptom of another underlying factor?

And is stretching an ideal first response, or are there other remedies that can make stretching more effective, if not eliminate the need for it altogether?

Generally speaking, unless you’ve done direct physical damage to a joint, the symptoms you’re feeling are likely a reflection of a bigger underlying condition.  While it’s natural to look directly at the joint in question – the shoulder, in this case – contemplating other factors that are contributing to your stiff shoulder will go a long way toward healing the problem completely, as opposed to temporarily relieving the symptoms.

So, what’s causing your tight shoulder?  It could be the result of any of these three interrelated conditions:

• Poor posture. The body’s ability to function and feel good all starts with good posture.  Without it, you lose movement efficiency while placing additional stress on your joints.
• Faulty Movement Patterns. Mobility and stability work in a continuum with each other and provide the foundation for all movement.  As you age, the activities you do, injuries you experience or habits you’ve formed impact joint mobility and stability and, in turn, your movement capabilities. This, of course, can translate into joint pain/stiffness.
• Strength imbalance. Whether it’s an adaptation to poor habits (ex. prolonged sitting with poor posture) or from unbalanced training, strength imbalances can create stiffness/mobility issues.

What else can be done, aside from stretching, to make your shoulder feel better?

• Smart training. Ensure this by subjecting yourself to a movement screen designed to measure your quality of motion and enable you to create a training regimen that (among other things) specifically targets your weaknesses.  If you don’t want to take things that far (though I strongly suggest you do!), a bit of common sense will serve you well: if your body is in a constant state of flexion (because you sit all day long), train with a focus on extension!  If you typically emphasize pushing movements while training, pull more often!  Correcting your imbalances will have a positive effect on the mobility of your shoulder.
• Self-massage/Trigger point work. A little imagery to illustrate this point:  When you pull on the ends of a knotted rope, what happens to the knot?  It gets tighter.  The same concept applies to muscle.  Stretch muscles containing knots, and you risk making the knots tighter – not a preferred result when you’re trying to relieve tightness, is it?!  Releasing knots with self-massage and/or trigger point work helps muscle to lengthen naturally, making stretching less irritating and more effective, if not entirely removing the need for it.
• Develop body awareness. This goes well beyond the mind-body connection established in the gym.  Pay attention to how you sit, stand . . . move throughout the day.  Taking the time to develop awareness can help rectify any imbalances you have, and prevent the formation of new ones.

All the above said, the point of this post isn’t to portray stretching as an inadequate modality for treating a tight shoulder complex.  It’s to remind you that the body functions together as a whole – not as an aggregate of individually functioning parts.  Physical factors not immediately obvious as “connected to the shoulder” can (and do) influence shoulder health.  Be cognizant of that and you’ll increase your chances of fixing your shoulder and avoiding injury in the future.

- Christopher is certified in the Functional Movement Screen and is coach in NYC.  For more information on him and his training services, check him out at www.christopherwarden.com

More Places for Shoulder Information

If you liked this article and would like to know more about your shoulder rehab and shoulder performance … please consider:

• following us on twitter
• become a member of our Facebook page
• sign up and get updates sent directly to your email – NO SPAM … just good shoulder info
• add us to your RSS reader

Readers of this article also liked:

• Simple Frozen Shoulder Exercises, Plus a Little Controversy
• Stretching for Rehab, Performance and Life
• A Shoulder Mobility Exercise You can do at Home
• Deep Massage for Shoulder Pain
• Bulgarian Training Bag for Strong Shoulders

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Post tags: faulty movement, functional movement screen, poor posture, self-massage, shoulder stiffness, shoulder stretching, strength imbalance, trigger point therapy

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Cold or Heat for Shoulder Therapy

Back in the “old” days when I played high school baseball, I can remember coming home from practice and heading straight to the freezer.  That’s where I kept about 6 paper cups that I had put there the previous day.  I would tear tear the top half of the paper off (this left the bottom half for a semi-insulated handle) and begin to rub my shoulder with the now-hardened ice ( unless I could get my mom or one of my sisters to rub it for me ).

This worked well, but not without problems:

• it could get messy as the ice block thawed
• it often required help to reach those areas that I couldn’t reach
• you had to make sure that you put the cups filled with water in the freezer the night before

Elasto-Gel Shoulder Wrap to the rescue

Elasto-Gel is a self-contained shoulder wrap filled with a substance that retains either heat or cold.  In other words, it can be used as a heating pad for your shoulder or as ice therapy following a workout or shoulder injury.

Heat or Cold Therapy for Your Shoulder

Priced at $84.95 – it’ affordable, simple to use and not messy (it won’t leak!)

Shoulder Extension – Get a Shoulder Ladder!

Recently we received the following email about the Rotater:

“Saw your web page and am intrigued. I had shoulder surgery about three years ago to repair a thoroughly torn (180 degree tear) labrum and also have substantial wear and tear from calcified cartilage fragments (mostly in the humerus).

I am largely pain free, even when lifting weights, but my range of motion, as far as rotation and extension overhead, is substantially limited. In other words, I am only slight compromised on a bench press, more compromised on an incline press, and severely compromised on any upright press, as I am unable to extend my right arm fully overhead.

Will the rotater help this at all? I understand how it would help rotation, and I need that, but it would be nice to focus rehab on both rotation AND overhead extension.”

Scott Kay, the inventor of the Rotater answered as follows:

“I understand your situation. I also had extension and rotational limitations after surgery. Unfortunately, the Rotater will only benefit your internal and external rotation limits. But the extension should be easy.

I had a lot of success with shoulder pulleys. Also you can use a finger ladder or simply finger walk up the wall. Finger walk up a wall as far as you can and mark it. Do it several times each day and you will be surprised how quick you will increase you extension limits.”

Hausmann Shoulder Ladder

Hausmann Shoulder Ladder for increased shoulder extension and range of motion

The concept is a simple one:

• mount the Shoulder Ladder on a wall or other vertical surface
• reach up to the ladder with the hand of your compromised shoulder
• begin to use your fingers to “walk” up the ladder
• “walk” as high as your pain level will allow
• mark the height you reached and try to exceed that height with each following attempt

At a cost of $98.99, it’s kinda pricey.  You could always use a doorframe or the wall itself.  Please note that the steps do perform the function.  They allow your fingers to grip something which will make you less likely to slip when your shoulder begins to tire and hurt.

My Shoulder Extension Exercise

During my recovery from shoulder surgery, I used a similar method that involved a pool table.  Yea, I spent quite a bit of time drinking beer and shooting pool – back in “the day”.

Anyway, soon after (too soon, according to my doctor) my shoulder surgery, the call of pool tournaments and beer led me back to those places where both could be found.  Because I loved to shoot pool and compete, I devised an effective but slow method of extending my injured shoulder.  Here’s how:

• I would remove my injured arm/shoulder from the sling and in a fully erect posture, place my bridge hand (the hand of my injured shoulder)  on the pool table
• then I would slowly walk backward while bending at the waist
• I would stop when the pain exceeded my current beer level and perform my shot
• I then slowly walked back up to my hand and put it back into the sling

It is unconventional, but it worked for me.  Be sure to ask your doctor before trying this at home ( or a bar ).

The Ultimate Pitching, Throwing & Shoulder Exerciser?

The Finch Windmill

The Ultimate Pitching, Throwing & Shoulder Exerciser

Invented by Doug Finch, the father of renowned softball pitcher Jennie Finch, the Finch Windmill promises to:

• increase speed
• correct muscle imbalances
• rehabilitate a shoulder injury
• work in as little as 4 minutes a day

I’ve never used this product, but they do have some credibility – I mean his daughter has been using it since she was nine and look how good she is.  If that’s not enough for you, then check out this study done by Penn State.

Priced at $325.00 – it’s only about twice as much as a quality aluminum bat costs.

Bonus!!! One More Shoulder Rehab Tool

Shoulder information!!!  That’s right…information.  Stay informed by having Shoulder Rehab & Performance updates sent to your email.  When we post a new shoulder article, you will receive it in your email…NO SPAM, just shoulder information like you found here.Readers of this article also liked:

• A Shoulder Mobility Exercise You can do at Home
• How to Test Your Shoulder for a SLAP Tear
• Why Do I Have Shoulder Pain?
• SLAP Tear – Stretch Your Shoulder to Avoid this Painful Shoulder Injury
• SLAP Tear hits close to home

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Post tags: cold therapy, heat therapy, pitching, shoulder exercise, shoulder extension, shoulder ladder, shoulder rehab, throwing

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