Tip of the Week - 11/13/11

TIP OF THE WEEK

Shoulder:

Whether you have a sore shoulder or a torn rotator cuff, a stiff sore shoulder has the propensity to take on a life of its own. Your shoulder affects everything, from the way you sleep to the way you BLEEP.

            Peter, one of Ty’s (actually he watches his son get trained by Ty) clients has been complaining about his shoulder for YEARS. I tell him to go to the doctor, ice it, warm it up……being 71 and stubborn- he hasn’t listened and now can’t sleep at night (gravity pulls on the unsupported arm causing more pain and strain).
            The most important thing to do is NOT ignore the problem, hoping it will go away on it's own. It won't, I’ve dislocated both shoulders, torn both rotator cuffs, a bicep tendon, broken both clavicles, sternum, a scapula, sprained both ankles, broke my tibia, toes and fingers……..and know without a doubt letting injuries go is like thinking you can outmaneuver the IRS….Eventually Peter will land in surgery because the problem became too big to fix by simple rehab exercises. It's crucial that you follow the advice of an expert on rotator cuff rehabilitation. They will show you exactly what physical therapy exercises you should follow and what order to do these in. Below is an exercise I’ve been told to do by physical therapists on many occasions. It is a great way to activate the supraspinatus, subscapularis, infraspinatus and teres minor.

            The rotator cuff should be strengthened to rehabilitate shoulder injuries and prevent future shoulder problems. There are different exercises to target the individual rotator cuff muscles. One of the better exercises is the side-lying external rotation. Lie on a bench sideways, with the arm next to the side and flexed about 90 degrees at the elbow. Rotate the upper arm, raising the dumbbell towards the ceiling to a 45 degree angle. Keep the elbow flexed, and the upper arm close to the body. Pace at two seconds up and close to the body. Pace at two seconds up and four seconds down.

If you’re worried about a stiff sore shoulder, go to the doctor, spend $200.00 less hiring a fitness proctor. Once you’re shoulder feels better, get rid of your skin scales and hang-nails with 25% off facials and manicures.