Internally rotated shoulders restricts movement and limits space to the nerves in the brachial plexus and to the shoulder region. Becoming aware and maintaining correct posture will allow normal function of the body so healing may occur.
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Everyone be advised, this video shows how to treat the cause of your shoulder pain, not the symptoms (inflammation). That will only go away after the shoulder opens up a bit. Takes a few months so don't get discouraged. Sometimes it gets worse before it gets better.
ONE YEAR UPDATE:
1. I am 95% better.
2. I am now down to one round of every stretch and exercise once a day.
3. Will probably need to do that for life.
4. Took one week off of therapy and noticed I shouldn't have..
5. If you are starting this, you will probably get worse before you get better. These stretches can aggravate the inflammation. I noticed more range of motion in one month, but it was four months before the pain started really subsiding.
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A complete guide of the home therapy required to treat and heal a painful shoulder due to impingement related bursitis and tendonitis. How to heal your shoulder and how to fix your shoulder. Fit himself suffered terribly from an inflamed shoulder for 6 months. At the very first signs of pain, he began resting his shoulder, modifying his workout, and applying ice every day. Unfortunately things got worse. He finally went to a doctor who gave a cortisone shot and a series of rotator cuff exercises. Unfortunatly, things continued to deteriorate. Eventually, Fit was in constant pain and lost almost all motion of his shoulder. Finally, Fit visited a physical therapist who specialized in Sports Injuries. Initially worried that is was a rotator cuff tear, Fit was told he had an impinged shoulder which was causing inflammation of his bursa and tendons also known as bursitis and tendonitis. The gap in between his shoulder bone and arm bone had narrowed and was rubbing on his tendons and bursa. This video is the treatment prescribed to Fit to help restructure his shoulder and open the gap between the bones. The treatment consisted of performing three different stretches (shoulder stretch, chest stretch, and a cross arm stretch) These stretches were do be done for 30 seconds and 4 rounds. This was to be repeated 4-5 times a day. Also, strengthening exercises were prescribed to help the back muscle pull the shoulders back to their normal position. These exercises were to be done for 2 rounds of 20 reps twice daily. They consisted of straight arm press and variations of back flies. 6 months later, Fit has regained almost full range of motion This video is not intended as a resource for how to fix shoulder tears or other major shoulder injury. It is to address pain from tendonitis and bursitis due to shoulder impingement or impinged shoulder.
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The rotator cuff muscles are the most overlooked and misunderstood shoulder muscles and are usually ignored in most workout programs. When you realize that these small muscles are the only ones you have to counteract the overwhelming imbalance established by the more attention getting chest, back, and arms, you start to see their importance.
In this video, I show you the top 3 biggest rotator cuff exercise mistakes and how to fix them. You see, even when people do buy into the concept of incorporating these exercises into their workout programs it doesn’t mean that they get them right.
First, when performing any band or dumbbell external rotation exercise for your shoulder, you have to be sure to keep your elbow and upper arm tucked closely to your side throughout. Very commonly, people tend to let their elbow drift away from their body as they complete the external rotation range of motion. This activates the lateral deltoid which quickly tends to dominate the movement. The problem with this is that an overactive delt is a major contributor to the imbalance that already exists between it and the rotator cuff muscles on that arm.
Allowing the deltoid to dominate the strength balance will lead to a migration of the humeral head upwards as you raise your arm overhead (as in a shoulder press). To keep the humerus centrally located in the glenoid fossa you need to have adequate strength of the rotator cuff. You will do this only if you don’t allow it to be overshadowed when doing isolated external rotation rotator cuff exercises.
The second mistake is performing your rotator cuff exercises with a rounded shoulder. Round shoulders come from poor posture. Strengthening your rotator cuff muscles with poor posture is only reinforcing the issue you have already. To do this correctly, you have to align your shoulders back and down and then perform your rotator cuff exercises.
Continuing on this point and leading into the third mistake, control of your shoulder blade will help dramatically. To position your shoulder blades “in your back pocket”, you’ll need to have adequate strength of both your serratus anterior and lower traps muscles. In the video, I show you two exercises you can do to strengthen these indirect shoulder muscles using as little as your own bodyweight.
The bottom line is, in order to have a fully functional shoulder without shoulder pain you need to strengthen your shoulder completely. This means making sure your rotator cuffs are strong. If you are looking for a workout program that can help you with your shoulder pain while allowing you to build much bigger shoulders, chest and arms…be sure to head to http://athleanx.com and get the ATHLEAN-X Training System.
For more videos on how to fix shoulder pain with the right rotator cuff exercises and stretches, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Most stiff necks occur from incorrect sleeping. Although, staying in a position too long with a forward head posture can also lead to neck stiffness and pain. The earlier you can make corrective changes to the muscle, the quicker the recovery.
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