How to Isolate Shoulder External Rotation | Tim Keeley | Physio REHAB
ฝัง
- เผยแพร่เมื่อ 21 ก.ย. 2020
- #shoulderexercises #rotatorcuff #shouldersurgery
Sometimes post-operatively there can be ongoing weakness in tendons that can be masked by other muscles and the type of workouts. With my shoulder - I am 8 months post-op but that's only 5 months of real rehab because you can really only load the tendon until the 3 month mark.
So, as we Joe and I have discovered I am still lacking a significant amount of strength in my supraspinatus (the operated / repaired tendon). External rotation was down about 50%!. What has happened is my deltoid became very trigger pointy and compensated during the rehab phase. This effect has actually reduced the tendon strength my shoulder as the load was too much each rehab session and was getting 'overloaded' over a period of time. Just like how tendinopathies happen - and I already had a tendinopathy from the surgery.
⚒ So, solution? head to the floor to take out the deltoid work and need for stability out of the equation and simply isolate the external rotation for the next 4 weeks - at the load that it can handle. I am starting with isometric work against a physio ball on the floor, as well as long light theraband from a height.
Both into "my' end range - and being careful not to force into range that I don't have just yet (or I'll overload it again).
In 2 weeks I will head to standing and keep the same exercises going. We'll strength test it at that point and show you all the results!
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Just did my first session with the yellow band lying on the floor. This road map is perfection! Thank you.
Awesome. Finally a video that is showing the exact issues that I’m getting….poor external mobility and deltoid pain.
Thanks
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FINALLY!! someone that gets it and shows you what to do!
👍👍👍
Thanks for the content. Adding value to the world.
Wonderful!! Watching all your shoulder videos putting in order for progression of my break rehab. Thank you for your full explanations for each. Its the info I have been missing and didn't know to ask.
Great news - hope it keeps improving
thanks for the material you share.
this has been very useful over the past few years
Glad I could help! :)
Perfect video for my situation. Thank u
You're welcome 😊
Excellent vid
really great ... tore supraspinatus 7 yrs ago ... never did surgery but recently dislocated shoulder ! so now week 8 rehab ...so glad I stumbled on your video
How the rehab is going well. If you get stuck my full rehab program is here: physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab
Great tips and distinctions. I needed this info. Thanks!
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Thanks Tim! Right on target!
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Thank you for detailed explanation !!!😀
Pleasure!
I am 7.5 months post op, can't wait to try these ones
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Please tell your colleague he is a freaking genius. This was the missing link 👊
This is great thank you !
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Thanks a lot ❤️
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Looking forward to the next videos of the rotator cuff as I am dealing with the same thing
Still in my first week of the floor one
Hello Tim here I am 5 months later after commenting on this video on an update !
I’ve discovered that I cannot get into the full extension to the floor with my arm because I’m overcompensating through a hamstring injury
When I try to stretch the hamstring I can feel it tugging up my entire back and my chest even any help would be appreciated please
Years with this problem and only now discovered what the hells wrong with me
Many thanks
It is very great
😄
@@physiorehab really helpful exercises 💪
Tim, brilliant video, excellent progressions on supraspinatus strengthening. May I ask, does atrophy of the supraspinatus necessarily indicate surgery is needed? As a 66 yo tennis player, I still have full range of motion, but after injury two months ago have noticed the SS atrophy. Going to see an Ortho next week, and probably get some imaging. Thanks- best.
Atrophy alone doesn’t mean surgery. If there is atrophy then find the cause and work from there
Great workaround! Thanks. Does it work the rest of external rotators( infraspinatus and teres minor)? thanks!
Yes... they are the external rotators
Hi Tim, Do you have any videos (or a request pls) on scapula depression and how to fix? I've had a lot of instability and trying to strengthen my upper traps and serratus. I also have a weak cuff but most of the cuff exercises, I don't feel much and apparently, it's related to my scapula positioning, which my physio told me a while back before covid - trying to sort in lockdown, Thanks
Yes I have recently done a video on Lower traps - have a look
Hi Tim Keeley. There are always external rotation exercises to strengthen and maintain stability of shoulder but i couldn't see any internal rotation exercises. Should we do internal rotation exercises as well to support the stability?? Thank you :)
Of course!
only one issue - My arm doesn't reach the darn ball! I have the same ball. :( can you show some other external rotation exercises for someone with less reach? I had surgery 3 months ago. I tried putting towels under still didn't work. Hopefully you have more exercises? need help so frustrating.
Have a look at my full program at Physiorehab.com
Great video! I have poor rotation but also a pain in the long head of my bicep. After 3 sets of 10 reps it feels sore in my delt area. Is this normal?
Perhaps but make sure it’s less sore each week
I had same op as you (plus a second acromioplasty & 2 manipulations under GA) & severe frozen shoulder 15mth later, still frozen, I cannot even get my arm in position to do that ball exercise 😕
I suggest you follow my full rehab program to help you through it: www.physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab
How many sets & reps with the ball and band ?
My left shoulder injured maybe because of pull ups or overuse,cannot raise my hand up 90degree and no strength,my age 43yr old.and my rear delt area shrinking,anything you can advice sir
Get it assessed. And then have a look at my rehab programs at physiorehab.com
Well, I guess the author meant infraspinatus instead of supraspinatus which is a very weak external rotator and mainly responsible for the initiation of the shoulder abduction.
supraspinatus is a rotator cuff and works pretty damn hard for external rotation when you are in abduction. You’ll know when it’s torn as you can do this movement
Where can I get those bands??
In our online shop! It’s launching in March