Thursday, June 25, 2009

Treatment for active shoulder pain

The shoulder organ is composed of three chapters: The main joint which can be found between reveille, reveille node between the thorax, reveille Monht actually connected on the ribs by muscles only joint between reveille clavicle. Multi joints allows shoulder movement but sometimes comes at the expense of stability. Stability of the shoulder is also achieved in active and passive way: through the active muscles of the shoulder stabalizing rotator cuff group of 4 muscles function to keep the head of arm bone in place while making a movement. Passive: by a large number of tracks on Hmfrkim guard in place. Multi-tracks creates muscle area density Hmaofein Anatomy lot.

Biomcnika of a shoulder:
Hmfrkim Performance: While the movement of the shoulder, for example: While making raising arm movement occurs Hmfrkim three at once, but the main movement occurs Bmfrki arm reveille. Relation between the movement arm reveille is 2:1. Two degrees on each arm moving up and moving early rising one.

Bmfrk action of muscles:
There are 3 types of muscles that run during a shoulder

1. Hmizvim muscles of the shoulder: internal muscles connect the head near the arm bone, and time to do the shoulder are Mtkootzim Omiizvim the head arm Bmfrk. Delicate operation, and are very close to each other so their tear or inflammation will cause pain to appear.
2. The arm muscles motives: a large number of muscles that connect centimeter below the Top arm. The fact that they are large, the connection arm bone anatomy of their remote location. Causes that do not directly cause pain or injury to shoulder functionality. High hand main arm is running Hdltoaid muscle, muscle that passes over a large shoulder, it can be divided into 3 parts, the front part is responsible for raising the arm forward, together with muscle Hbisfs, the middle section is responsible for raising the arm sideways and the rear arm helps to attract back. Information they Hfktorilis muscle (chest muscle) responsible for the approximation of the horizontal arm, responsible for the firm expand the raid back and downloading of hand.
3. Reveille muscles: the very early rising with moving arm on the chest so a large number of muscles is relatively strong stabilizing it. Muscles usually work at the same time one group (upper muscles) and attracts up to the upper part and a second (lower muscles) attracts the reveille down inside. העיקרים muscles: muscle trapeze divided, upper, lower medium, muscle sparingly front seratus antrior very important muscle שבזמן shoulder movement motivates reveille externally and in fact is responsible for about 10% of your traffic while raising arm.
Rupture or infection, or high hand grabbed shoulder: rottator cuff syndrom, impingment
-10-15% Of the population as adult Isblo opener or inflammation of the muscles of the shoulder Hmiizvim. Sometimes without a reason. No part of the population will lead to rupture and the pain in some other sore shoulder may cause strong pain. There are several factors associated with higher Lscihot Kraim or Dlkot:

1. Higher load on the shoulder starts usually caused incorrect training fitness room.
2. Bscmot weakness of the muscles that causes a greater burden on Hmiizvim.
3. Lack of scheduling operation Hmiizvim shoulder muscles.
4. Kifoseh increased at the chest: (flexion Hsl Page Hshidra Hezi) causes the position of the shoulder is not valid.
5. Working with actions and hand Mormt such as: teacher writing on the board וכ"ו. Is characterized also by a number of athletes who many movements when hand over head, Shacheinim, Volleyball tennis players.
6. Weakness of the shoulder belt.
7. מפרקית stiffness or shoulder movement restriction.
8. Rupture due to trauma of the shoulder, for example: braking of the fall
The pain appears suddenness not necessarily as a result of a sharp movement, pain during movement in a hand behind your back (closing bra) or while raising the head above the object. Pain usually appears in the shoulder itself did not those along the projected arm.
Night pain: sleep difficulty on the side Hkoab.
A sharp pain that appears during the motion of the shoulder.
In a more serious difficulty Bharmt hand to head height, difficulty Bharmt hand side.

Strengthening the muscles:
Physiotherapist primary treatment is the strengthening and shoulder muscles. Initially recommended to strengthen the muscles of the shoulder Hmsobbim, using rubber band. On the basis of daily practice that enhances the action of their schedule while performing operations with the shoulder. It also recommended strengthening the shoulder muscles of the motives of practice by the early rising instability Hamst weight. Standing 6 or shutdown making a blanket on the wall or on the floor.
Practice over time causes a decline in pain of the muscles to function properly, and to improve the daily performance.

Saving shoulder ranges:
Often limited to the shoulder because of damage to elements Hfsibim Hmfrk: a decrease in the range Hmfrkim, in short shoulder muscles, limitation of movement at the chest. Therefore making moves passivity Ohnat Hmfrkim various levels, the elasticity of the muscle strips of the shoulder will cause movement to improve the shoulder pain and reduction.

Making a change to shoulder position in motion, active - Mlign technique:
Making active movements while changing position on the shoulder of the handler, effectively lower the pain and improve range of movement.

Treatment ברקמה soft:
Tight as a result of the shoulder is not normal, the number of muscles motives reveille mainly work overload causes the release of their action part of shoulder.

Release of Hmfrkim:
: Stiffness Bmfrkim especially between reveille wishbone backbone may restrict the movement of the shoulder, muscles and cause increased load. Release of Hmfrkim are passive manner by handler.

Benefits of combined active treatment:
That the principal targets of the treatment of pain and even lower return performance shoulder is good for active treatment. Strengthening professional of all shoulder muscles using appropriate equipment significantly improves the treatment results. Work is more correct muscles of the shoulder reveille motives, combined with work focused on the muscles Hmsobbim, combined with passivity techniques are more effective than passive therapy only.

Rotator Cuff Exercises

Rotator Cuff Exercises:

Before you begin:

The exercises described below are set to help strengthen the muscles in your shoulder, especially rotator cuff muscles, the part that helps circular motion. These exercises should not cause pain if the exercise causes pain to stop exercising. Start again with a lighter weight

Warm the area before adding weights. Stretch your arms and shoulders and then in the form of pendulum exercises: Bend from the waist letting his arms hang. Keep your arm muscles and shoulders relaxed and move your arms slowly back and forth. Do this exercise slowly: Lift your arm slowly counting up the number three (3) and lower your arm slowly counting up to six (6).

Keep repeating each exercise until your arm is tired. Use a weight light enough so that you do not get tired to repeat the exercise about 20 to 30 times. Each week increase the weight a bit but never until the weight causes pain). Start with two ounces the first week. Increase to four (4) ounces the second week.

Each time you finish the four years to complete, place an ice pack on his shoulder for 20 minutes. It is better to use a plastic bag with ice or inside a bag of frozen peas instead of those bags with gel inside. If four years ago of three (3) to five (5) times per week, your rotator cuff muscles will strengthen and you will regain normal strength in his shoulder.


Exercise 1

Exercise 1 Start by lying on your stomach on a table or a bed. Place your left arm out at shoulder level with your elbow bent 90 ° and the hand down. Keep your elbow bent and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Keep repeating each exercise until your arm is tired. Then do the same with his right arm.

Exercise 2

Exercise 2 Lie on your right side with a rolled towel under the right armpit. Stretch your right arm over his head. Keep your left arm on the side with your elbow bent at an angle of 90 degrees and the forearm resting against your chest with the palm facing down. Make circular movements with his left shoulder lifting out the left forearm until it is at the same level with your shoulder. (Hint: this is how raquetazo back in tennis. Lower the hand slowly. Keep repeating each exercise until your arm is tired. Then do the same with his right arm.

Exercise 3

Exercise 3 Lie on your side. Keep your left arm along the top of your body. Bend the elbow in 90 ° angle. Keep the right forearm resting on the table. Now make circular movements with his inside shoulder, raising his right arm upward until your chest. (Hint: this is how raquetazo forward in tennis). Lower the forearm slowly. Keep repeating each exercise until your arm is tired. Then do the exercise with your left arm.

Exercise 4

Exercise 4 In a standing position with your right arm begins to half the height between the front and the side of your body, thumb down. (You may need to lift his left arm for balance). Lift your right arm until almost reaching almost to the level (more or less at an angle of 45 ° F). (Hint: This is like emptying a can. Do not lift beyond the point of pain. Lower your arm slowly. Keep repeating each exercise until your arm is tired. Then do the exercise with your left arm.

More exercises on:

Free TV

Sunday, January 18, 2009

Frozen Shoulder Cure?

Frozen shoulder syndrome or FSS is a condition marked by stages of progressive pain and stiffness in the shoulder which can take months or even years to recover. A cure implies a short course of treatment or single intervention which would eliminate the physiological process of frozen shoulder syndrome or "adhesive capsulitis". A "cure" would also imply an immediate halt to the progression of the stages of FSS. None of the current treatments available for frozen shoulder have met the above criteria, although in my experience a well planned and developed program can hasten the end results a person with this condition desires, that is, return of normal and pain free range of motion. Therefore the term "cure" for the purpose of this article refers to reduction of pain and return of function.

Studies have shown while there is no one single "frozen shoulder cure", there are treatments available to reduce pain and speed return of function when otherwise just resting the affected limb will do little to no good.


* Start with an accurate diagnosis by a qualified physician, preferably one who specializes in treatments of frozen shoulder or conditions of the upper extremity

* Educate yourself about this condition and try to determine what stage you are in. Education is key in helping you maintain the motivation to continue and to choose the right program or treatment

* Choose programs that are multi-faceted in approach and treat both the painful symptoms and return of function

* Good programs are ones designed by a licensed professional and provide follow up support or answers to your questions

An accurate diagnosis prevents unnecessary treatments, wasted time and carries with it the benefit of finally knowing why your shoulder hurts. I have seen numerous clients who self-diagnosed a frozen shoulder, put themselves through unnecessary injections and exercise only to find that the problem was coming from the neck (yes, you can have pain in the shoulder which is coming from a compressed nerve in the neck).

Education begins by asking questions. Never take your doctor's word or anyone's word for that matter as the "gospel" without probing a little further and asking what that strange word the doctor said means, and/or why you are getting the treatment you are getting. If you are seeing a doctor you are unfamiliar with, it doesn't hurt to as what his/her medical specialty is (if it's not obvious). In these days of Medicare cuts and changes the specialists are starting to branch out and see more diagnoses outside their specialty. If you decide to educate yourself via the internet, make sure you are familiar with the medical terminology within your diagnosis or otherwise your frozen shoulder "cure" you find on the web can turn out to be harmful or ineffective.

Decreasing the painful symptoms of a frozen shoulder is generally the primary criteria sufferers look for in any treatment or treatment procedure for frozen shoulder syndrome. Most treatments that focus only on relief of symptoms are doing nothing to actually "heal" this condition and warrant a closer look. While there are some products that have their place in short term symptom relief, a quality multi-faceted treatment or program will address return of range of motion and function and include exercises that accomplish this.

There is plenty of web sites with scholarly and well-meaning information about treatment of frozen shoulder syndrome, but give me a program designed by a professional that has his/her hands in it every single day! In this day and age everyone specializes and it is these specialists who truly know what works and what doesn't by virtue of having treated hundreds of cases of their specialty. In addition, internet based programs should provide some sort of follow up support (email, forum, etc...) for patient questions and answers.

The above four tips should be the starting point for any patient with FSS as this is a complex condition and cannot be approaced half heartedly. With persistence, patience, and due diligence however, most sufferers can eventually find their frozen shoulder "cure".

Top Frozen Shoulder Programs -- Rex Taylor (pen name) is a licensed Physical Therapist and Certified Hand Therapist (CHT) with vast experience in treating frozen shoulder and many other disorders of the upper extremity through evidence-based physical therapy practices. He writes various short articles, usually about physical therapy, often including helpful tips or hints that he has discovered through his experience over the years. He maintains a web page reviewing quality frozen shoulder treatment Please view his profile for more helpful links.

Tuesday, August 19, 2008

What Really Works - The Fundamentals Of Strength

What Really Works - The Fundamentals Of Strength

It seems like the debates over effective resistance training program design will never end. Throughout my career as a trainer I have studied and implemented countless strength and hypertrophy regimens. What always intrigued me was that so many of these programs promote what appeared to be completely antagonistic training philosophies! One guru will insist that only high volume training is ideal for muscle growth, while another expert declares that low volume, high intensity training is the key. Other routines were so convoluted that you would spend more time contemplating the complex variations therein than actually training! This is called “analysis paralysis”.

What became apparent, however, was that despite all of the conflicting information, the most effective programs typically share common elements and principles. Rather than focusing on the different theories, it will serve you better to look at the big picture: the fundamentals. The intention of this article is to present the most effective training principles in a simple and clear fashion. If you design your next program based on these basic concepts, you will get results. When it comes to training for size and strength, this is “What Really Works”:

1. Use Progressive Overload:

This is the most basic and one of the most important principles. Muscles grow bigger and stronger as they adapt to stress. Therefore, you need to progressively overload your muscles each week either by lifting moderately more weight, exerting more force, or performing more repetitions with the same weight. This is why it is so important to record your progress and write down your training goals.

2. Use compound, multi-joint, free weight exercises:

Basic, big pushing and pulling movements such as variations of the deadlift, squat, lunge, power clean, overhead press, chest press, row and pull-up involve more muscles, larger muscle groups, more resistance and greater Neuro-Muscular Activation (NMA) than isolation movements. Generally, the more of your body you involve in the exercise and move through space, the greater the NMA. By this reasoning, a heavy weighted dip would be more productive than a heavy decline press, and pull-ups are superior to pull downs, for example. These exercises not only produce greater increases in size and strength in a shorter period of time, but they also stimulate the production of higher levels of growth hormone in your body. In addition, by training destabilized (free weights vs. machines) you are involving more of your small intrinsic muscles.

3. Use Ground Based Exercises:

This idea ties in with the above principle. When possible, choose to train in a standing or ground based position rather than seated or lying. This alone will make the exercise much more functional, and more challenging! Compare the seated overhead press to a standing military press; or seated rows to bent-over barbell rows. There is also typically a greater involvement of your core muscles with ground based exercises.

4. Train your CORE:

Some define their core as only their abdominals; I look at the “core” musculature as your entire midsection, including your abs (rectus abs, tranverse abs, obliques), spinal erector muscles (quadratus lumborum, longissimus, spinalis, multifidus, iliocostalis), and glutes. Considering this, you should incorporate exercises to target each of these main areas. I recommend starting your workout with some core isometrics, to activate these muscles in order to facilitate a stronger workout and prevent injury. The basics are the plank, the side plank, the bridge, and the lying back extension. Then I finish each workout with a different isotonic core exercise.

Of course, if you are using the big, multi-joint exercises I suggested above, your core muscles are being challenged during the rest of your workout as well. By using functional, free weight, ground based, compound movements, you are involving your entire midsection to a huge extent. I also strongly advise against using any belts, wraps or straps during most of your regular training, as this can decrease the involvement of the important core stabilizers. These training accessories should be reserved for maximum lift attempts and competition, unless otherwise indicated for specific injuries.

5. Train with Balance:

I have written entire articles on the topic of ‘balance’: balancing rest and training; training different energy systems in balance; having balance in your life. It is an important subject, not to be overlooked. For now, let’s look at the following aspects of balance:

• Include stability training & unilateral (single leg, arm) movements:

Incorporate some exercises that force you to balance on one leg or stabilize a weight with one arm, such as step ups, lunges, single arm press, etc. Working with odd objects such as kegs or sandbags also create a greater demand on your stabilizers and place a new stress on your body, leading to new results. These types of movements will increase the strength of your weaker side and develop your proprioceptive ability.

• Balance the volume of training for (and the strength of) agonist and antagonist (opposing) muscle groups:

This is an important principle for increasing strength, size, NMA, and preventing injuries. Basically, you want to balance the workload on both your pushing and pulling movements. The force and speed you can generate in a press or a throw is largely affected by the ability of the antagonist muscles to eccentrically stabilize the joint. If you cannot control deceleration, you can’t accelerate to your full potential.
Research has also demonstrated that one can recuperate faster by performing a set for an antagonist muscle group between sets. This is known as Push-Pull Supersets, such as super-setting rows and chest presses, or pull-ups and overhead presses. It has been shown to maintain strength between sets, as well as stimulate hypertrophy.

• Work on Your Muscular Imbalances:

Muscle tension and joint pain is often due to compensation for joint instability or weakness in another muscle. This is where isolation exercises come into play. You need to train your weak links in isolation before you can incorporate them into a movement pattern. Otherwise, your dominant muscles will continue to compensate, leading to further muscular imbalances. Prime examples of common weak links are the posterior deltoids, external rotator cuff, lower trapezius, glute medius, vastus medialus, and often some core muscles.
Having said that, it is my opinion that in most cases it is a waste of time to perform an entire workout using only isolation exercises for small muscle groups (unless you are in a prehab / rehabilitation program). For example, a one hour workout just for “arms” is completely impractical. Each workout should stimulate a majority of target muscle groups with fewer exercises. Think of training movements, not muscles.

“Functional training” (integrated exercise) will only reinforce compensatory patterns if the weak links are not first identified and eliminated.”
— Greg Roskopf, MA, founder Muscle Activation Techniques

6. Incorporate Strongman Implement Training:

Strongman training and odd object lifting is great for improving a trainee’s General Physical Preparedness (GPP) and stimulating new neural muscular recruitment patterns. Exercises such as sled dragging, farmers walk, keg pressing, thick bar lifts and sandbag carries increase the use of muscles that may not be challenged with a barbell alone. There is also a huge stimulus placed on your ‘core’ musculature and your smaller joint stabilizers with this type of training.
In fact, strongman training ties in directly with most of the principles listed above (#2,3,4 & 5)! It involves compound, functional, ground based movements that strengthen your core and build balance. Strongman training is a fun and effective way to make your workout more productive, and is easy to incorporate into your regular training program. Give it a shot.

7. Incorporate Speed and Explosiveness Training:

To maximize your strength potential you need to develop more ‘powerful’ muscles as well. In order to generate more power you will need to incorporate speed training into your program, in addition to pure strength training. (Power equals Force X Speed). Activities such as plyometric drills, sprint training, sled dragging, and Olympic Weightlifting type exercises are very effective. This also helps to prepare your body for the unexpected dynamic stresses that can occur in daily life and competition. A great strength coach once said, “Life is Ballistic. Train for it.”

8. Use a Method of Periodization:

For long term progress you will benefit from following some method of program periodization. A very general definition of periodization is that it is a training scheme with planned phases of varied intensity, volume, speed, and exercise selection, etc. The popular Western method is known as linear periodization, which divides the different aspects of strength training into separate phases over time, but it has many limitations. Conjugated periodization is a very effective method with shorter phases, wherein you train many aspects of strength (such as max strength and dynamic strength) during the same weekly program. This is the method used by Louie Simmons at Westside Barbell Club. There are other variations (such as pendulum training), but I will not embark on a lengthy explanation at this point. However, I do encourage you to study periodization and adopt a method that makes sense to you.

9. Variation:

Most people understand that training load should be progressively increased, but few seem to understand that the training stimulus must also be progressively and periodically varied to continually stimulate your body and nervous system to adapt.
If you keep doing the same workouts with the same exercises in the same order, with the same set and rep scheme, your body will get used to it and your progress will diminish. Therefore you must regularly change things up to stimulate your body to adapt to the new stress by growing bigger and stronger. Incorporate different rep ranges (i.e.: lower reps for max strength or speed training, moderate rep range for hypertrophy and higher reps for endurance) and change your primary exercises at least every 3-6 weeks. A properly designed periodization program, such as the Westside method, will accommodate for this.

10. Get Enough Rest:

Muscles grow while at rest, not while you are training. The resistance exercise is the stimulus for growth, but your sleep, rest and nutrition facilitates the hypertrophy to take place. In general, most active people need at least 6 to 8 hours of quality sleep each night, dependant on their diet, training intensity, daily activity level, stress, etc. Note that I emphasized “quality sleep”; more than 8 hours may in fact be necessary for adequate recovery.
As far as rest during the workout is concerned, you will need more rest between sets for heavy, maximum effort lifting (i.e.: 2 to 4 minutes), and less rest between sets for lighter speed or endurance work (i.e.: 60 to 90 seconds). In general, the more intense the set, the more rest is needed between sets. If you don't rest long enough your lactic acid levels can interfere with your performance on the next set.
Also, more is not better when it comes to the duration of your workout. If you can keep your resistance training session between 30 and 90 minutes, you can take advantage of a natural boost to your growth hormone levels at the end of your workout. This can greatly enhance recovery. However, training for too long can cause a drop in your natural anabolic levels and interfere with your recovery, leaving you feeling drained and weak.

11. Follow a healthy, intelligent nutrition plan:

In order to achieve optimal results you need to provide your body with high quality ‘building materials’ and fuel. Here are some very basic nutritional guidelines:

• Consume about 1 gram of protein for each pound of lean bodyweight per day.

• Eat 4 to 6 smaller meals per day.

• Choose less starchy foods, with a lower glycemic index.

• Drink at least 1 liter of water for every 50 pounds of body weight per day.

• Eat a balance of nutritious foods, including fruits and vegetables.

• Include “essential fats” (EFA’s) in your diet every day.

• Focus on “whole food”, but recognize that often nutritional supplements are recommended.

• Eat soon after exercising.

• Gradually increase your caloric intake as you gain more muscle tissue.

• Don’t eat a heavy meal right before going to sleep.

• Reduce consumption of simple sugars, caffeine, alcohol, and saturated fats.

Make sense? Good.

12. Flexibility:

It is important to maintain healthy range of motion (ROM) around your joints, but most people aren’t familiar with active or dynamic stretching and don’t use effort to control the extreme stretch positions. Unfortunately, passive stretching (using force to push or pull further into the stretch) is still the most frequently used; although there is growing evidence to question it’s effectiveness or safety. As I mentioned before, muscle tightness is usually secondary to muscle weakness. By strengthening the weak links you will also increase your flexibility. By contrast, if you force a passive stretch (without engaging the muscles involved) you could decrease joint stability even further, increasing the risk of future injury. Even though there is research demonstrating the limited benefit to passive stretching, many old school coaches and trainers still argue in favor of its use.

My advice on What Really Works for improving flexibility is to begin your workout with a dynamic warm-up, including dynamic “stretches” such as high knees, butt kicks, walking lunges, bodyweight squats, and arm circles, and then finish your workout with active range of motion stretches, engaging your muscles to actively hold the stretch positions. At the very least, do not use passive stretching before working out! These stretches dampen the nervous system and relax the muscles, decreasing your ability to safely move weight.


I hope you will find this information helpful in designing a very effective size and strength training program. Keep in mind that I have provided you with only a brief overview of these training principles and I encourage you to research these ideas further. I will also be elaborating on these topics in my future articles.

If you are not familiar with some of the information I have presented, don’t be afraid to try something new. Remember, “If you always do what you’ve always done, you will always get what you’ve always got.” Futility is doing the same thing over and over but expecting different results. Have an open mind.

Keep your mind on your goals and keep the faith that you will achieve them.

You are invited to contact Josh Hewett if you have any questions or are interested in a training program. Check out his websites at:

Josh Hewett is a personal trainer and strength & conditioning specialist with Top Form Fitness. He also coaches and competes with Team Barbarian Strength Athletics.

Josh holds a degree in Kinesiology from the University of Western Ontario, as well as personal training qualifications from several agencies including CanFitPro. He is a qualified personal training specialist and competitive strength athlete with over 14 years of involvement in the health and fitness industry including employment, academic, competitive, and volunteer experience. Whether your goal is to improve your health and fitness, excel at your sport or hobby, or to recover from an injury, Josh is prepared to motivate and guide you toward reaching your objective.

Friday, August 1, 2008

Causes and Treatments of Rotator Cuff Injury

What is an injury to the rotator cuff?

An injury of the rotator cuff is a stretch or tear of a group of tendons and muscles that support
the shoulder and help it move.

How does it occur?

An injury to the rotator cuff can be inflicted by:

• Poor posture of the head and shoulders, especially in elderly people.
• useing the arm to cushion a fall
• falling on the arm
• lifting a heavy object
• normal wear and tear (usually in elderly people).
• lifting the arm above your head repeatedly. Usually when practicing a sport such as swimming,
baseball (especially pitchers), football and tennis, which gradually damaging the tendon.
• Doing labour which consists of repeatedly lifting your arm over your head (such as painting,
plastering walls, sweeping leaves or even cleaning the house).

What are the symptoms?

Symptoms of a tear in the rotator cuff are:

• A sore arm and shoulder.
• A weak shoulder.
• Sensitivity in the shoulder.
• A loss of movement in the shoulder, especially when the arm is lifted.

How is it diagnosed?

Your doctor will perform a physical exam of the shoulder to see if you have pain, tenderness and loss of movement. He will also inquire whether the pain occurred suddenly or gradually. It is possible that he will recommend an X-ray to eliminate the possibility that a bone was fractured.

Depending on the results, the doctor can decide on further analysis or procedures, either immediately or later, such as:

• A magnetic resonance imaging (MRI), giving an image of the shoulder and the surrounding
structure through radio waves (sometimes simple ultrasound test will suffice.
• artrograma, which is an X-ray or MRI that is taken after a dye injection into the joint to
highlight the soft tissue structures
• an arthroscopy, which is a surgical procedure in which a small camera is inserted into the
shoulder joint so that the doctor can examine the rotator cuff.

How is it treated?

A shoulder tendon can be inflamed, partially torn or completely torn. Treatment will depend on the severity of the injury and patient discomfort or disability. Note that If the tear is small, it can heal itself

The treatment plan may include:

•Learning to improve your posture.
• Resting the shoulder, or avoiding any activity that causes intense pain.
• Icing the shoulder at least once per day, and preferably two or three times per day.
• Doing stretching exercises to prevent stiffness in the shoulder.
• Doing physiotherapy in order to stretch the shoulder and strenghten the rotator cuff.
• Taking anti-inflammatory drugs.
• Taking steroid shots.
• Surgery.

How long will it take to recover?

The complete recovery of the injury depends on the type of tear and treatment. Usually, if the tear is minor or the tendon is only inflamed a period of 4 to 6 weeks should be expected.

However, each person recovers from his injury at a different pace. The return to the level of activity previously undertaken will depend on the recovery of the shoulder and not on how many days or weeks have passed since the injury occurred.

In general, the longer you wait before starting treatment, the longer it will take to heal.
The goal of rehabilitation is to allow the patient to regain his normal activities as soon as possible.

Normal activities can be resumed safely when:

• The injured shoulder can be moved in all directions without pain.
• The injured shoulder has regained its normal strength, compared with the other shoulder.

What can be done to prevent the injury recur?

The best way to prevent injury or to prevent recurring injuries is by strengthening the muscles of the rotator cuff (Rotator Cuff strengthening exercises).

What are the best exercises?

• Start by reading my previous posts and check regularly for more information and updates.

Tuesday, July 29, 2008

Basic Rotator Cuff Srengthening Exercises

To begin with, let's review the very BASIC Rotator Cuff Strengthening Exercises:

External rotattion lying down:

External + internal rotation sanding up WITHOUT weights:

External + Internal rotation Sanding up WITH weights:

Sunday, July 27, 2008

Rotator Cuff Strengthening after injury

The injured shoulder should be at rest from the activities that caused the problem and causing the pain. The implementation of intermittent ice towel on the injured shoulder and non steroidal anti-inflammatory (e.g. Voltaren) help reduce pain and inflammation.

Step 2 (don’t wait to long) should be the rotator cuff strengthening exercises. Start with the basic (as presented in my previous posts) then gradually introduce more exercises.

If pain persists or if severe pain prevents you from doing the required rotator cuff strengthening exercises, you could consider an injection of steroids directly to the injured tendon which effectively reduces pain and inflammation which will allow you to start an effective therapy strengthening therapy.

In rare cases surgery will be necessary. The usual incidents are where the rotator cuff has suffered a complete rupture or if symptoms persist despite a conservative therapy. Surgery can effectively remove bone spurs and inflamed tissue around the shoulder.

The small breaks or tears can be treated with arthroscopic surgery. The newest techniques allow even large tears are repaired in arthroscopic, although some of these big tears requiring open surgery to repair the torn tendon.

Prognosis (Successful healing):

Most people fully recover after a combination of medication, physiotherapy and injections of steroids. In patients with tendonitis and a bone spur, arthroscopic surgery is very effective in restoring the level of activity they had before the injury.

People who have a ruptured rotator cuff tend to improve, although the results depend highly on the size and length of the rupture or tear, as well as the age and level of functioning prior to the injury.


Complete rupture of the rotator cuff

We recommend consulting with your doctor if pain persists and if the symptoms do not improve with ordinary treatment.

Saturday, July 26, 2008

The 3 Most Dangerous Affects Of Improper Weight Training Form

Most Dangerous Affect 1: Injury

I bet you are saying wow there is a shocker... I mean pretty obvious right? Yeah well if it is so obvious then why do people consistently use improper form with way too much momentum swinging? It gets to the point sometimes... you begin to wonder when some peoples joints are just going to break.

Proper form during weight and strength training allows you to use the proper muscle movement, joint movement, and proper activation of the neuromuscular system. The neuromuscular system is how your nervous system and your muscular system work together.

If your neuromuscular system is not working correctly, then the muscles you recruit to perform certain tasks are the wrong muscles. You risk injury and permanent detrimental functions of your joints.

Good form that is practiced, like anything that is practiced, will prove to make you stronger and less prone to injuries... especially injuries in your joints.

Most Dangerous Affect 2: Programming Joint Movement

That is correct, just like programming and computer, forming new habits, or breaking old habits... proper form will program proper joint movement and efficient muscle use in your body.

Yeah all of that from good form.

Just like practicing good form and making a good habit, poor form will make a habit and that forces your body to recruit secondary or isometric muscles to do the work of the primary muscles.

This opens the body to injury, cumulative trauma, poor training technique, poor results, lack of core strength, and lack of neuromuscular efficiency.

The key to help get things back on track is practicing flexibility. With proper flexibility training, you will be able to regain your proper form and then make that a habit. Flexibility is all about working the muscles that are being under used so your muscle efficiency is on target.

Most Dangerous Affect 3: Poor Results

This has already been touched on, but this is so important because this is what you are weight training for. Would you do anything if results never showed up?

I know I wouldn't.

Luckily we get results and if we work hard and practice proper form, we get results fast! When proper form is practiced, you now know that you work with neuromuscular efficiency, which will help your body to fire the muscles it truly needs.

That easily breaks down into one concept... results. When you are using the proper muscles you will be build muscle properly and that will also in turn strengthen your joints. When you joints are stronger, you will be less likely to sustain an injury and you can perform better.

That is the way to weight and strength train and that is the way to get results. To learn proper form, I highly suggest you take a week or two... especially if you are new to weight training... and practice your form with very little weight.

Keep doing it until you feel you have got the form down for the different exercises. Then you can start to add some weight... watch how you feel better and kick butt in the gym. The results will show!

Dan Boyle has been working on his form for over 7 years. He walked the fitness walk and weight training walk ever since the beginning of his high school career. Finally years after college and realizing that he has some great experience and lessons to share, he hopes to help you reach your goals faster! His blog is dedicated to you and your weight training goals so to further learn how to achieve proper form, visit...