Getting pumped about depression
Are these exercises getting anybody pumped about staying depressed?
These latest series of posts are talking about shoulder exercises that as a group are called ‘humeral head depression’ exercise. They are designed specifically for strengthening the rotator cuff muscles and setting the stage for efficient, full and pain free shoulder movement.
Yesterday’s post described some shoulder exercises that are needful in developing rotator cuff strength. Keep in mind that these are basic exercises designed to rebuild capillary perfusion and optimal blood flow to injured tissue.
This next exercise is internal rotation of the shoulder. Again slow, controlled pain free motions are desired against the resistance band.
The starting position for is exercise is to stand with the arm you are exercising at your side and the elbow bent 90 degrees. It is best to place a small rolled up towel between your side and your elbow.
The rb should be at a right angle to your forearm and attached to a wall or door on the same side as the arm that you are exercising.
Perform this exercise by pulling your hand in towards your belly. If this causes sharp pain an alternate method is to hold your hand stationary and move your body away from the rb attachment by simply stepping sideways.
Three other exercises to strengthen the rotator cuff can be done in a similar fashion but in the opposite direction to the last three exercises described. They are: Shoulder flexion, shoulder abduction and shoulder external rotation. However, these may be harder to do pain free with an inflamed rotator cuff, so it is best to start with extension, adduction and internal rotation to begin with.
Remember that the goal is to reduce inflammation, increase range of motion and then gradually increase strength through low load and higher repetition exercise. If these exercises cannot be done pain free, consult your physician for an exam.
If you are hitting the links this weekend…Have a great game !
Steve McMurray MPT
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