More rotator cuff exercises and shoulder pain solutions

 

It seems that rotator cuffs problems are quite common, so I decided to post a few more things about shoulder health and mobility.

If you haven’t heard abouttrigger points and self massage, consider buying Clair Davis book “The frozen shoulder workbook”

Getting rid of the crippling trigger points and then strengthening the shoulder girdle is the best way to go about solving problems. In this book you’ll learn not only how to take charge of your problems but what to do and get rid of them by simple self massage.

Here are the conditions addressed in the book:

Shoulder Pain, Shoulder Stiffness, Frozen Shoulder,Bicipital Tendinitis, Adhesive Capsulitis, Subacromial Bursitis, Shoulder Tendinitis, Rotator Cuff Tendinitis and Impingement Syndrome.

OK, after that, what next? It is time to re-gain mobility and strengthen the shoulder joint in its full range of motion.

All stabilizer muscles are made up of fatigue resistant fibers. This means you have to train with light weights and progressively increase the volume to a high rep range.

Nick Tumminelo shows the best exercises to improve endurance and stability in the shoulder girdle. The exercises can be done with small hand held weights. If you do not have such small weights, be creative and use small water bottles or beer cans 

Clubs are a perfect tool to increase mobility and improve strength at the same time. One badminton athlete I work with has had amazing results with a simple daily routine of club exercises I made for him. The improvements in his playing skills just from this small routine  alone have paid off.

Louie Simmons from Westside Barbell shows a few simple ways to use the clubs. Do not be tricked into believing you need a complicated routine or a lengthy learning period to benefit from club swinging. Remember the more you practice, the smoother you’ll become!

Light clubs are great for coordination, flexibility, range of motion, shoulder stability (rotator cuff; tendons and muscles), rhythm and timing, balancing left and right sides of the body and injury prevention.

Clubs are not just about strength, although working with heavy clubs will certainly help. The clubs in the video below weigh 17kg a piece.

And finally, a way to use your kettlebells in a similar way to the clubs, the circular clean. Start light!