Rotator Cuff Tear Exercises | Movement Mondays | Ep 9

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This week we take a look at a great example of an undiagnosed rotator cuff tear, how to get started on your rehab and some things to look for with assessment and treatment! There are so many things that can go wrong in our poor shoulders. Shoulder bursitis, scapular dyskinesia, shoulder impingement and rotator cuff issues just to name a few! With so many options going on at the it’s hard to know exactly what is going on without being assessed by a professional but this may be a good place to start.

The Test

Painful Arc – If you have pain when lifting your arm overhead  at the side – this may be a rotator cuff issue. Be careful with this one though as this can be many other things as well!

The Fix

1) Isometric External Rotation – Line up your elbow at 90 degrees with with a steady object so that it can’t move. Now, slowly activate your rotator cuff into the resistance by attempting to move your wrist away your body, while your elbow stays put! Remember, no movement actually occurs during this exercise, it is just the activation we want. Hold for 5sec, 5reps, 5 sets

2) Standing Banded External Rotation – Standing, place a pillow or towel under the exercising elbow to create some space between your elbow and torso. Set your shoulders, hold the towel in place and grab onto the band (the band should be pulling across your body towards midline). Slowly twist your arm so that you are turning it AWAY from the band and out towards your side without moving your elbow. Check out a similar exercise in our library for shoulder external rotation strengthening

Our videos are created by a physiotherapist to help you Move Like You Mean It.

Featuring Mitch Starkman, Physiotherapist

 

 

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