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Do you experience shoulder pain or discomfort? Some common daily uses of the shoulders include: hanging out washing, brushing your hair, teeth, or using your dominant hand to use a computer mouse. If you’ve experienced an injury, a gradual return to resistance based strengthening exercises such as cable or theraband exercises as part of your rehabilitation, combined with regular Remedial Massage and Myotherapy treatments – may be an effective way to increase strength of the Rotator Cuff muscles, and increase shoulder stabilization and support for all upper limb actions.
What Tension Related Problems Can Occur?
At Entegra Health Parkville, common shoulder conditions treated with Remedial Massage and Myotherapy includes occupational postural tension and pain, predominantly resulting from desk based work positions such as keyboard and mouse use. Other common overuse conditions include frozen shoulder, tendonitis and bursitis. Many people also begin new exercise regimes with unrealistic expectations, which can increase weight loadings too quickly and cause strain to surrounding muscle tissues.
Strengthening for Stabilisation | Shoulder Strength
Strengthening the Rotator Cuff muscles assists in the prevention of fatigue of the Pectoral (chest) muscles and over-stretching of the upper thoracic area, reducing pain and discomfort whilst supporting stabilization of the scapula and overall posture. Simple examples of Rhomboid strengthening exercises include resistance bands/cables such as therabands to strengthen the upper back, chest and Teres (shoulder blade) muscles.
Rotator Cuff (Shoulder) Internal Resistance Band Strength Exercise
- The first rotator cuff exercise is shoulder internal rotation. Start by looping one end of a resistance cable around a stable object such as a couch leg or bed end, or tying your resistance band to a closed doorknob. If using a doorknob, make sure you use a door that no one will open while you are exercising!
- Kneel or stand perpendicular to the couch leg/bed/door with your knees/feet approximately shoulder-width apart. Hold the band in the hand of the shoulder you wish to exercise and bend your elbow 90 degrees.
- Keep your elbow tucked into the side of your body with your hand starting at the resistance band attachment point, and then slowly rotate your shoulder inwards. It may help to imagine that your elbow and arm is a door hinge closing and opening (your arm) inwards towards and across your stomach.
- Be sure to keep good posture and keep your elbow bent and tucked into the side of your body. Hold your hand across your stomach while holding the theraband for two seconds, and then slowly return to the start position.
- Repeat the exercise for 10 repetitions, starting with one set of 10 repetitions, before moving on to the next exercise.Eventually working up to three sets of 10 repetitions with increased strength and ability.
Rotator Cuff (Shoulder) External Resistance Band Strength Exercise | Shoulder Strength
- With your resistance band still attached to the anchor point, turn around 180 degrees and hold the end of your band in the hand of the shoulder you are exercising. You should still be perpendicular to the couch leg/bed/door. You may need to step away from the theraband slightly to keep tension on the band.
- Standing/kneeling shoulder-width apart, hold the band and keep your elbow bent at 90 degrees and tucked into the side of your body with your hand over your navel, and then slowly rotate your shoulder outwards. This time, imagine your elbow and arm is a door hinge opening a door (your arm) outwards.
- Your hand should move outward until the back of your hand faces behind you. Hold the end position for two seconds, and then slowly allow your arm to return to the starting position.
- Repeat the exercise for 10 repetitions, starting with one set of 10 repetitions, working up to three sets of 10 with increased strength and ability.
If you find the exercises to be too easy, you may need to increase the resistance loading by moving further away from the cable/theraband. However if you experience pain or discomfort at any point, it is important to stop immediately, rest and see a GP.
For further information regarding Remedial Massage or other treatment options, please contact us via email. Access to free online resources including our stretch and strength exercise video library resources can also be found on our website.