Fix Shoulder Pain Rotator Cuff Injuries, Impingement For Good

the way to fix your shoulder once and for all. The way to re-hab a muscle is light repetitive movements through their full range of motion. And this gets the muscle spindles functioning properly again, gets blood flushing through the muscles and gets the body to lay down collagen down the lines of stress. But why doesn't it seem to work with rotator cuff? Because you're not fixing the underlying cause. The underlying cause is usually the movement and position of the shoulder blade. But it's easy to fix. You see, every time you move your shoulders, there's actually two movements that's occurring. One is movement of the glenohumeral joint or the shoulder socket. And the other one is movement of the shoulder blade itself. If the shoulder blade doesn't move and upwardly rotate enough, then we end up moving too much here in the glenohumeral joint and things can become impinged. Plus, the rotator cuff muscles that attach onto the humeral head and keep it down, keep it from riding up, can become strained and cause tendinitis. The key to good shoulder blade movement and position is synergistic movement of two scapular muscles, the lower trapezius and the serratus anterior. They're both needed to hold the scapula in a retracted, posteriorly tilted position to free up space in the glenohumeral joint when your arm is down. And then they're crucial in upwardly rotating your shoulder blade to free up space in the glenohumeral joint when your arm is down. The good news is with two quick exercises you can activate and strengthen them. Just do these two exercises in order, though. The first one shows you how to do the second one well. Exercise 1. Preparation... Start off on your back with your legs bent, abdominals drawn in slightly, and importantly, your chin tucked in. Raise your arms with elbows straight, thumbs facing up, or even slightly externally rotated, looking straight up with chin tucked in. This is the starting position for exercise 1. But firstly, we're going to learn what it feels like to use your lower trapezius. Move your arms with elbows straight about two-thirds of the way towards the floor. Now push your hands away from your body for a moment so that your shoulders raise up towards your ears. Then pull your shoulder blades back down. Repeat 10 times slowly. As you get to the bottom of the arc, tense your abdominal slightly to stop your ribs from flaring up. And keep your chin tucked in. Use your lower traps to keep your shoulders down the whole time. You'll notice that it gets harder the further you go. Move down as far as you can comfortably without pain, then slowly up again, keeping those shoulders down. Repeat 10 times slowly. Do once set of 10 of each of these exercises daily. Particularly before gym or any overhead sports like throwing or tennis. Now they can look a little tricky to start with, but realistically, once you start, it'll only take you a couple of minutes to do both. Now there is more to improving shoulder health. There's two great exercise progressions for these two muscles. There's releasing trigger points in the pec minor and rotator cuff, and reducing thoracic kyphosis. And some people will actually need to re-hab their teres minor and infraspinatus. But these two exercises I've given you today are the key. Most people with more minor shoulder problems will improve with just these two exercises. And they're also very good at inhibiting tight upper trapezius muscles and taking pressure off strained AC joints. So they're about the most important exercise you can do for your upper body.