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:
15 years ago
Tuesday, July 29, 2008
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.
Complications:
Bursitis
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.
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.
Complications:
Bursitis
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... http://www.liftingrevolution.com/blog
Wednesday, July 2, 2008
Rotator Cuff Strengthening Exercises and Surgery Have Similar Outcomes for Rotator Cuff injuries
According to the results of a randomized trial published in the May issue of the Annals of Rheumatic Diseases, rotator cuff surgery and rotator cuff strengthening exercises have similar outcomes for patients with rotator cuff injuries.
The study states that:
"The anatomical basis for impingement is a mismatch between the structures in the subacromial space…The evidence supporting the superiority of subacromial decompression (surgery) relative to specific rotator cuff strengthening exercises has been unconvincing."
The study took place in a hospital setting, where 90 consecutive patients fulfilling a set of diagnostic criteria for rotator cuff disease, including a positive impingement sign, were randomized either to undergo surgery or therapy with specific rotator cuff strengthening exercises, to strengthen the shoulder stabilizers and decompressors.
The age range was 18 to 55 years, and symptom duration was between six months and three years. Outcome measures were shoulder function score and a pain and dysfunction score.
Of the 90 patients enrolled, 84 completed 12-month follow-up, including 41 in the surgery group and 43 in the rotator cuff strengthening exercises group.
When comparing the healing scores between the group treated with the specific rotator cuff strengthening exercises and the group treated with surgery, by measuring actual improvement in pain and dysfunction, the results where staggering.
The healing factor scores of the group which was treated with the specific rotator cuff strengthening exercises was 15% better than the group treated with surgery.
In their conclusion, the researchers stated that:
"Surgical treatment of rotator cuff syndrome (including impingement) was not superior to specific rotator cuff strengthening exercises". In fact the outcome of surgery was worse.
This study was published in the Medical Research Unit of Ringkjoebing County in Denmark.
Clinical Context:
The incidence of rotator cuff tendonitis in primary care has been described as high, varying from 3.2 to 4.2 per 1,000 person-years in comparison with shoulder pain, which has an incidence of 11.2 per 1,000 person-years.
Rotator cuff disease with subacromial impingement is graded as acute inflammation with tendonitis or bursitis, chronic inflammation, or full rupture.
Treatments are directed at pain control and remedy of the mechanical problem of mismatch between structures in the subacromial space. In primary care, the condition may be managed conservatively with graded physiotherapy, anti-inflammatory medication, or corticosteroid injections.
Surgical treatment consisting of arthroscopic subacromial decompression is being widely adopted, according to the authors, with limited evidence for success compared with specific rotator cuff strengthening exercises.
rotator cuff strengthening exercises
The study states that:
"The anatomical basis for impingement is a mismatch between the structures in the subacromial space…The evidence supporting the superiority of subacromial decompression (surgery) relative to specific rotator cuff strengthening exercises has been unconvincing."
The study took place in a hospital setting, where 90 consecutive patients fulfilling a set of diagnostic criteria for rotator cuff disease, including a positive impingement sign, were randomized either to undergo surgery or therapy with specific rotator cuff strengthening exercises, to strengthen the shoulder stabilizers and decompressors.
The age range was 18 to 55 years, and symptom duration was between six months and three years. Outcome measures were shoulder function score and a pain and dysfunction score.
Of the 90 patients enrolled, 84 completed 12-month follow-up, including 41 in the surgery group and 43 in the rotator cuff strengthening exercises group.
When comparing the healing scores between the group treated with the specific rotator cuff strengthening exercises and the group treated with surgery, by measuring actual improvement in pain and dysfunction, the results where staggering.
The healing factor scores of the group which was treated with the specific rotator cuff strengthening exercises was 15% better than the group treated with surgery.
In their conclusion, the researchers stated that:
"Surgical treatment of rotator cuff syndrome (including impingement) was not superior to specific rotator cuff strengthening exercises". In fact the outcome of surgery was worse.
This study was published in the Medical Research Unit of Ringkjoebing County in Denmark.
Clinical Context:
The incidence of rotator cuff tendonitis in primary care has been described as high, varying from 3.2 to 4.2 per 1,000 person-years in comparison with shoulder pain, which has an incidence of 11.2 per 1,000 person-years.
Rotator cuff disease with subacromial impingement is graded as acute inflammation with tendonitis or bursitis, chronic inflammation, or full rupture.
Treatments are directed at pain control and remedy of the mechanical problem of mismatch between structures in the subacromial space. In primary care, the condition may be managed conservatively with graded physiotherapy, anti-inflammatory medication, or corticosteroid injections.
Surgical treatment consisting of arthroscopic subacromial decompression is being widely adopted, according to the authors, with limited evidence for success compared with specific rotator cuff strengthening exercises.
rotator cuff strengthening exercises
Rotator Cuff Strengthening
Here you will learn everything about Rotator Cuff Strengthening, How to listen to your body when it tells you that Rotator Cuff Strengthening must be incorporated into your exercise rutine and how Rotator Cuff Strengthening can save you from spending a fortune on Dr. fees.
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