• We are less active and don’t do many of the things that allowed us to move and exercise our joints - especially the shoulder joint
• During middle age, any damaging, repetitive overhead motion begins to take its toll
• If you are active, the chances increase that you’ll participate in some activity that results in a shoulder injury followed by surgery to correct the problem

Here is a short video showing several unique exercises to promote shoulder flexibility and strength.  I’ve seen one of these exercises performed with a sandbag, but have not been able to find the video.  If any of you know what I’m talking about drop me a line and let me know what the link is.

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Videos: How to increase your External Rotation | How to increase your Internal Rotation | How to strengthen your Rotater Cuff
Post tags: shoulder exercises, shoulder flexibility, shoulder injury, shoulder stretching

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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 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 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.

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Videos: How to increase your External Rotation | How to increase your Internal Rotation | How to strengthen your Rotater Cuff
Post tags: cold therapy, heat therapy, pitching, shoulder exercise, shoulder extension, shoulder ladder, shoulder rehab, throwing

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It is an official procedure, set of rules or method that define how something is to be done.  A good protocol is developed after extensive research and experimentation.

Therefore a shoulder rehab protocol should be:

• extensively researched
• based on repeated observations
• tested
• documented
• monitored and retested as new information and techniques arise

Rotator Cuff Rehab Protocol

Recently I came across a blog post entitled - Rehabilitation Protocol Following Arthroscopic Rotator Cuff Repair by Mike Reinold.  So, who is this guy?

Mike Reinold - Shoulder Rehab Expert

• the Rehabilitation Coordinator & Assistant Athletic Trainer of the 2007 WORLD SERIES CHAMPION Boston Red Sox Baseball Club
• the Coordinator of Rehabilitation Research and Education of the Department of Orthopedic Surgery, Sports Medicine Division, of Massachusetts General Hospital at the new MGH Sports Center in Boston, MA
• was formerly the Facility Director of Champion Sports Medicine and the Coordinator of Rehabilitative Research & Clinical Education at the American Sports Medicine Institute in Birmingham, AL - where he worked with renowned orthopedic surgeon James Andrews, M.D. and rehab guru Kevin Wilk, PT, DPT

There is much more listed on his “About Me” page, but I think this is more than enough to establish his credibility.

Rotator Cuff Surgery is Common

Shoulder injuries are common - especially those involving the rotator cuff.  Although we often associate rotator cuff damage with athletics, the fact is that most rotator cuff injuries are the result of two factors:

• repetitive motion
• age

As the baby boomers age, rotator cuff injuries become more common.  The point is - THERE ARE ESTABLISHED METHODS that have been developed to rehabilitate your shoulder following surgery.  Mike’s article deals specifically with arthroscopic rotater cuff repair.  Do you know:

• the 6 Goals of Rehabilitation Following Rotator Cuff Repair?
• the 3 Most Important Keys to Rotator Cuff Repair Rehabilitation?

Be proactive, become involved in your shoulder rehabilitation - read Mikes article and discover the answer to these questions and much more.

Note to Subscribers and Regular Readers

It has been some time since my last posting and I apologize about that.  My PC crashed for the last time.  That’s right - I’m now a Mac convert.  The learning curve has not been nearly as steep as I expected, but I lost everything on two hard drives - yes, one was the back up.

Anyway, I’m rebuilding as many of my files as I can.  A lot of stuff was stored online, some on zip drives and some on my external hard drive.  It’s good to return to a regular posting schedule.

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Videos: How to increase your External Rotation | How to increase your Internal Rotation | How to strengthen your Rotater Cuff
Post tags: arthroscopic surgery, protocol, rotator cuff, shoulder injury, shoulder rehab

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• Can Regenexx help me?
• Is Regenexx safe?
• Is pain involved?
• Is there proof?

Video Answers Questions about Stem Cell Use

Almost every advancement in science is met with resistance – usually because of some kind of misunderstanding or misinformation.  Please watch the following video of Dr. Centeno as he describes what the Regenexx procedure is and how it can help your shoulder or other damaged joint.

Dr. Chris Centeno Explains the Regenexx Procedure

Learn How Regenexx can Help Your Shoulder

For more information about the Regenexx procedure - go to the source.  Dr. Centeno has a website with many videos explaining the procedure.  Also, look for the video testimonials - I think you’ll enjoy the following testimonial as this elderly woman demonstrates her repaired rotator cuff - thanks to Regenexx.

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Videos: How to increase your External Rotation | How to increase your Internal Rotation | How to strengthen your Rotater Cuff
Post tags: Regenexx, rotator cuff, shoulder surgery, stem cells

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Superior Labrum from Anterior to Posterior Tear

A SLAP Tear is a shoulder injury that often occurs because of repetitive overhead motion – a major contributor being the overhand throwing motion.

Specifically there is a separating of the labrum (the ring of cartilage that circles the shoulder socket and serves to deepen it – in the image above, it is labeled “Glenoid Lig.”) from the glenoid (shoulder socket – labeled “Glen. Fossa” in the image above) in front of and behind the point where the biceps tendon attaches to the the labrum.

How a SLAP Tear Affects Your Pitcher

Here is a very good video by Dr. Charles Metzger explaining what a SLAP tear is, how and why it affects the throwing athlete, how to test your shoulder and what you or your pitcher can do to avoid this shoulder injury.

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Videos: How to increase your External Rotation | How to increase your Internal Rotation | How to strengthen your Rotater Cuff
Post tags: shoulder injury, shoulder stretching, SLAP tear, throwing

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• supraspinatus
• infraspinatus
• teres minor
• subscapularis

They are not “showy” muscles, you can’t see them in the mirror, they’re little – I mean 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) – they stabilize your shoulder!  These muscles make every movement of your shoulder possible - and we usually don’t notice them until they start to hurt.

Rotater cuff muscles must be trained

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.

Crossover Symmetry introduces Plyometrics to the Rotator Cuff

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!

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Videos: How to increase your External Rotation | How to increase your Internal Rotation | How to strengthen your Rotater Cuff
Post tags: baseball, Crossover Symmetry, plyometrics, rotator cuff, scapula, scapular strengthening, shoulder, softball

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B & A Sports Medicine Store has the Rotater!

Lee Burkam, the owner of Burkam & Associates and B & A Sports Medicine Store is a board certified sports physical therapist, a certified athletic trainer and was recently named to the “Best in the US” list of the top 1% of physical therapists in the U.S.

Lee saw the crowds that gathered around the Rotater booth as they waited to try our shoulder rehab and stretching device during the American Physical Therapy Association’s combined sections conference earlier this year.  After doing a little research, Lee contacted us about distributing the Rotater for the state of Ohio.

Try the Rotater before you buy – if you live in Ohio (or close by)

If you want to try a new shoulder rehab device that has taken the shoulder rehab and athletic industry by storm, then visit:

• B&A Sports Medicine Store
• 837 Bethel Road
• Columbus, OH, 43214

For directions call:  614-326-1490

Hours:
Monday - Friday, 10:00 a.m. - 6:00 p.m. ET
Saturday, 9:00 a.m. - 2:00 p.m. ET

More Shoulder News Soon – Powerlifting Store now Sells the Rotater

Stay tuned – another big announcement from a “Mega” online powerlifting store.

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Videos: How to increase your External Rotation | How to increase your Internal Rotation | How to strengthen your Rotater Cuff
Post tags: APTA, physical therapy, shoulder rehab, the Rotater

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• soreness goes away - the pain related to a shoulder injury lingers
• 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

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.

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Videos: How to increase your External Rotation | How to increase your Internal Rotation | How to strengthen your Rotater Cuff
Post tags: shoulder injury, shoulder pain, shoulder surgery, shoulder symptoms

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Dave Turpin of Desk Jockey Fitness wrote a very practical article describing what you can do to protect your rotator cuff.  The problems he cites are:

• Muscle imbalances due to excessive use of the lateral raise
• 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.

Dave then lists four exercises that you can do to protect yourself from future rotator cuff injury - Visit his website to find out what they are and how you can be prepared.

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.

Give it a try and let me know what you think.

© rotater for Shoulder Performance & Rehab, 2008. | Permalink | No comment | Add to del.icio.us
Videos: How to increase your External Rotation | How to increase your Internal Rotation | How to strengthen your Rotater Cuff
Post tags: bench press, core exercises, lateral raise, muscle imbalances, rotator cuff, shoulder development, shoulder exercises

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We don’t think it will happen to us - but it’s got to happen to someone - that’s just the way it is - statistics don’t lie.

A study led by Dr. Steven B. Cohen, assistant team physician for the Philadelphia Phillies and reported on the website Science Daily, revealed the following:

• 45% of baseball players who have shoulder or elbow surgery were able to return to their previous level or higher
• players who had elbow surgery were more likely to reach their previous level of play or higher than players who had shoulder surgery
• for AA, AAA or major league players, only 18% were able to make the comeback

Prevention is the Key to Long-Term Success

The study was also reported on in the Tucson Citizen, where Cohen and co-author of the study, Dr. Gerard Varlotta said, “stretching and strengthening exercises are key for preventing injuries in professional - and recreational - players.”

Take the time to warm-up and cool-down, stretch and strengthen your shoulder.  It could make all the difference for you and your shoulder.

© rotater for Shoulder Performance & Rehab, 2008. | Permalink | No comment | Add to del.icio.us
Videos: How to increase your External Rotation | How to increase your Internal Rotation | How to strengthen your Rotater Cuff
Post tags: shoulder injury, shoulder surgery

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