Clinical Exercises to Treat Rotator Cuff Injuries

if you’re an athlete who has to make

if you’re an athlete who has to make repetitive throws there’s a good chance

repetitive throws there’s a good chance

repetitive throws there’s a good chance you’ll eventually suffer from this type

you’ll eventually suffer from this type

you’ll eventually suffer from this type of injury hi I’m Rebecca Brayton and

of injury hi I’m Rebecca Brayton and

of injury hi I’m Rebecca Brayton and welcome to watchmojo.com and today our

welcome to watchmojo.com and today our

welcome to watchmojo.com and today our host Veronica went down to X Fit to

host Veronica went down to X Fit to

host Veronica went down to X Fit to learn what we should expect from a

learn what we should expect from a

learn what we should expect from a training session with our athletic

training session with our athletic

training session with our athletic therapist to treat a rotator cuff injury

therapist to treat a rotator cuff injury

therapist to treat a rotator cuff injury all right so here we have our arnica on

all right so here we have our arnica on

all right so here we have our arnica on the table we’re going to perform some

the table we’re going to perform some

the table we’re going to perform some exercises that one may be doing with

exercises that one may be doing with

exercises that one may be doing with their therapist in a clinic setting so

their therapist in a clinic setting so

their therapist in a clinic setting so we’re going to do two positions that

we’re going to do two positions that

we’re going to do two positions that will prioritize internal rotation it’s a

will prioritize internal rotation it’s a

will prioritize internal rotation it’s a very strong component of the rotator

very strong component of the rotator

very strong component of the rotator cuff so here we have Veronica’s arm I’m

cuff so here we have Veronica’s arm I’m

cuff so here we have Veronica’s arm I’m slightly away from the body ninety

slightly away from the body ninety

slightly away from the body ninety degrees right here then you get it a

degrees right here then you get it a

degrees right here then you get it a rotate in and force that same way it’s

rotate in and force that same way it’s

rotate in and force that same way it’s kind of like an arm wrestlers type

kind of like an arm wrestlers type

kind of like an arm wrestlers type emotion so she’ll force against my

emotion so she’ll force against my

emotion so she’ll force against my fingers that are under her wrist for a

fingers that are under her wrist for a

fingers that are under her wrist for a few seconds count down from five to ten

few seconds count down from five to ten

few seconds count down from five to ten seconds and then release that take em

seconds and then release that take em

seconds and then release that take em over to pause and then go back into that

over to pause and then go back into that

over to pause and then go back into that position and if this is a position that

position and if this is a position that

position and if this is a position that is weak here’s a way to strengthen it by

is weak here’s a way to strengthen it by

is weak here’s a way to strengthen it by performing several holds of five to ten

performing several holds of five to ten

performing several holds of five to ten seconds working on that position we can

seconds working on that position we can

seconds working on that position we can do the same type of motion but at a

do the same type of motion but at a

do the same type of motion but at a different angle the shoulder goes to

different angle the shoulder goes to

different angle the shoulder goes to many many angles so you want to

many many angles so you want to

many many angles so you want to strengthen it in many angles so here’s

strengthen it in many angles so here’s

strengthen it in many angles so here’s another way to do an internal rotation

another way to do an internal rotation

another way to do an internal rotation action but it’s farther away from the

action but it’s farther away from the

action but it’s farther away from the body so here I’ll get her to go internal

body so here I’ll get her to go internal

body so here I’ll get her to go internal internal she’ll be pressing the wrist

internal she’ll be pressing the wrist

internal she’ll be pressing the wrist area down into my fingers here pushing

area down into my fingers here pushing

area down into my fingers here pushing pretty hard and that’s very good and

pretty hard and that’s very good and

pretty hard and that’s very good and then we release after about five five

then we release after about five five

then we release after about five five seconds or so five or six seconds and

seconds or so five or six seconds and

seconds or so five or six seconds and this is this is a really good way to get

this is this is a really good way to get

this is this is a really good way to get internal rotation next we’re going to be

internal rotation next we’re going to be

internal rotation next we’re going to be working on some external rotation

working on some external rotation

working on some external rotation another very important action of the

another very important action of the

another very important action of the rotator cuff

rotator cuff

rotator cuff external rotation can be done in many

external rotation can be done in many

external rotation can be done in many many positions here we’re going to pick

many positions here we’re going to pick

many positions here we’re going to pick two first position is with elbow really

two first position is with elbow really

two first position is with elbow really close to the body ninety degrees at the

close to the body ninety degrees at the

close to the body ninety degrees at the elbow here and turning open turning open

elbow here and turning open turning open

elbow here and turning open turning open turning open then she’s going to force

turning open then she’s going to force

turning open then she’s going to force into my finger here with her arm and

into my finger here with her arm and

into my finger here with her arm and she’s performing an action of external

she’s performing an action of external

she’s performing an action of external rotation into my fingers it’s an

rotation into my fingers it’s an

rotation into my fingers it’s an isometric exercise it’s an exercise but

isometric exercise it’s an exercise but

isometric exercise it’s an exercise but there’s no motion happening it’s a very

there’s no motion happening it’s a very

there’s no motion happening it’s a very very good way to target a particular

very good way to target a particular

very good way to target a particular position so that was one position really

position so that was one position really

position so that was one position really close to the body and next position is

close to the body and next position is

close to the body and next position is away from the body way out he

away from the body way out he

away from the body way out he also performing the action of external

also performing the action of external

also performing the action of external rotation and she as well will force her

rotation and she as well will force her

rotation and she as well will force her wrists downwards this time into my

wrists downwards this time into my

wrists downwards this time into my finger pushing and forcing keeping a

finger pushing and forcing keeping a

finger pushing and forcing keeping a good position everywhere else in her

good position everywhere else in her

good position everywhere else in her body which she is doing for a few

body which she is doing for a few

body which she is doing for a few seconds and then release and then go

seconds and then release and then go

seconds and then release and then go back into the position so two real good

back into the position so two real good

back into the position so two real good ways to get external rotation muscle

ways to get external rotation muscle

ways to get external rotation muscle group addressed here we’re gonna go for

group addressed here we’re gonna go for

group addressed here we’re gonna go for a motion of abduction or lifting the arm

a motion of abduction or lifting the arm

a motion of abduction or lifting the arm sideways so for here

sideways so for here

sideways so for here Veronica’s arms straight I’ll actually

Veronica’s arms straight I’ll actually

Veronica’s arms straight I’ll actually put it into a slight internal rotation

put it into a slight internal rotation

put it into a slight internal rotation it’s a way to select some some divisions

it’s a way to select some some divisions

it’s a way to select some some divisions of the shoulder calf I would away from

of the shoulder calf I would away from

of the shoulder calf I would away from the body about 45 degrees and pushing

the body about 45 degrees and pushing

the body about 45 degrees and pushing sideways outwards into my hand right

sideways outwards into my hand right

sideways outwards into my hand right here so she’s force and she’s forcing

here so she’s force and she’s forcing

here so she’s force and she’s forcing with a pretty good strength she’s not

with a pretty good strength she’s not

with a pretty good strength she’s not overdoing it but still giving a good

overdoing it but still giving a good

overdoing it but still giving a good concentrated effort into that direction

concentrated effort into that direction

concentrated effort into that direction a therapist would find out which

a therapist would find out which

a therapist would find out which positions are the weakest and train

positions are the weakest and train

positions are the weakest and train those ones so some positions might be

those ones so some positions might be

those ones so some positions might be strong may not may not need any

strong may not may not need any

strong may not may not need any strengthening but the key is to find the

strengthening but the key is to find the

strengthening but the key is to find the ones that are not strong and work on

ones that are not strong and work on

ones that are not strong and work on them this next position is involving

them this next position is involving

them this next position is involving straight arm but it’s in a vertical

straight arm but it’s in a vertical

straight arm but it’s in a vertical position I’m going to add internal

position I’m going to add internal

position I’m going to add internal rotation arm comes across the body and

rotation arm comes across the body and

rotation arm comes across the body and such at her force is going that way

such at her force is going that way

such at her force is going that way holds that for a 5 to 10 release and

holds that for a 5 to 10 release and

holds that for a 5 to 10 release and repeat the position you have a few

repeat the position you have a few

repeat the position you have a few exercises that can be done with your

exercises that can be done with your

exercises that can be done with your therapist once they find out muscles

therapist once they find out muscles

therapist once they find out muscles that need to be strengthened work into

that need to be strengthened work into

that need to be strengthened work into that get the arm into that position and

that get the arm into that position and

that get the arm into that position and work out strengthening it there you go