Most shoulder pain recovers well with physiotherapy and exercises whereby only few cases require surgery.
The rotator cuff is the primary muscle complex involved in stabilizing your shoulder. Dysfunction and weakness in these muscles could be limiting your training and shoulder development.
Studies have shown rotator cuff dysfunction is predictive of Injury and sporting performance. Issues with the rotator cuff are not just limited to the gym. Throwing and upper limb sports such as cricket, tennis and golf can also cause impingement and irritation of the rotator cuff tendons as well as hard physical jobs. All of which will slow your progress toward global sporting domination or beating your mate round 9 holes at the weekend. Below are a few strengthening exercises.
1. SHOULDER STABILITY EXERCISE
Start in the low plank position and push off from the floor into the high plank. Make sure that you engage your core and keep your hips as stable as possible. Then return to the low plank position and repeat. Alternate between starting with your left and right arm.
Repeat this exercise ten to twelve times per side and do a total of three sets.
Good to know:
“This is also a good warm-up exercise before an upper body workout,” says Viktoria Wolffhardt.
2. STRENGTHEN YOUR ROTATOR CUFF
Stretch a resistance band between your forearms. Move your left and right shoulder in circles in both directions along the wall. You can do this exercise at different heights to stimulate your muscles more.
Repeat the exercise ten to twelve times on each side and do a total of three sets.
3. ARM CIRCLES WITH WEIGHTS
Stand with your feet hip-width apart and hold a light weight (e.g. 1 l water bottle) in your left and right hand. Let your arms hang loosely at your sides and lift the bottles upward making small circles until they are in a horizontal position. Briefly hold this position and then slowly lower your arms again.
Repeat this exercise ten to twelve times per side, alternate between forward and backward circles. Do a total of three sets per side.
Be careful:
“Make sure you do not arch your lower back. Pull your chin back a bit, so that your back stays straight through the exercises.”
4. WATER BOTTLE STABILIZER
Fill ¾ of a 1.5 l water bottle with water. Pick up the bottle with your right hand and stretch your arm straight out in front of you. Make sure your hand is at the height of your shoulder and your arm is straight. Now try to hold the bottle steady.
Hold this position for 30 to 60 seconds, then switch sides and repeat the exercise. Do three sets per side.
What the exercise does:
“This develops the small muscle groups in the shoulders to relieve strain on the tendons and joints. It is especially good to do when recovering from shoulder injuries.”
5. INTERNAL AND EXTERNAL ROTATION WITH RESISTANCE BAND
Attach a resistance band to a door handle (or another anchor point) and stand with your side next to it. Take the resistance band in your hand and pull it until it’s tight.
Check that your arm is at a 90 degree angle and keep your elbow in near to your body. If this is impossible, reduce the tension on the band by standing closer to the door handle. Keeping the position of the arm, externally rotate your shoulder so that your hand moves in the direction of the door handle. Then internally rotate the shoulder by pulling the fitness band back towards your body against the resistance of the band.
Repeat this exercise ten to twelve times per side and do three sets.
Tip:
“Your pelvis should be stable and facing forward – there should be no rotation of the upper body or hips.”
Have fun working out! Please note: if the pain in your shoulders does not improve, you need to consult a physical therapist.
References:
Active physiohealth Blog
Runtastic.com
Compiled by Nellie Nthiga,
BDM,
Chiropractic & Physiotherapy Health Centre
