if you’re an athlete who has to make
repetitive throws there’s a good chance
you’ll eventually suffer from this type
of injury hi I’m Rebecca Brayton and
welcome to watchmojo.com and today our
host Veronica went down to X Fit to
learn what we should expect from a
training session with our athletic
therapist to treat a rotator cuff injury
all right so here we have our arnica on
the table we’re going to perform some
exercises that one may be doing with
their therapist in a clinic setting so
we’re going to do two positions that
will prioritize internal rotation it’s a
very strong component of the rotator
cuff so here we have Veronica’s arm I’m
slightly away from the body ninety
degrees right here then you get it a
rotate in and force that same way it’s
kind of like an arm wrestlers type
emotion so she’ll force against my
fingers that are under her wrist for a
few seconds count down from five to ten
seconds and then release that take em
over to pause and then go back into that
position and if this is a position that
is weak here’s a way to strengthen it by
performing several holds of five to ten
seconds working on that position we can
do the same type of motion but at a
different angle the shoulder goes to
many many angles so you want to
strengthen it in many angles so here’s
another way to do an internal rotation
action but it’s farther away from the
body so here I’ll get her to go internal
internal she’ll be pressing the wrist
area down into my fingers here pushing
pretty hard and that’s very good and
then we release after about five five
seconds or so five or six seconds and
this is this is a really good way to get
internal rotation next we’re going to be
working on some external rotation
another very important action of the
rotator cuff
external rotation can be done in many
many positions here we’re going to pick
two first position is with elbow really
close to the body ninety degrees at the
elbow here and turning open turning open
turning open then she’s going to force
into my finger here with her arm and
she’s performing an action of external
rotation into my fingers it’s an
isometric exercise it’s an exercise but
there’s no motion happening it’s a very
very good way to target a particular
position so that was one position really
close to the body and next position is
away from the body way out he
also performing the action of external
rotation and she as well will force her
wrists downwards this time into my
finger pushing and forcing keeping a
good position everywhere else in her
body which she is doing for a few
seconds and then release and then go
back into the position so two real good
ways to get external rotation muscle
group addressed here we’re gonna go for
a motion of abduction or lifting the arm
sideways so for here
Veronica’s arms straight I’ll actually
put it into a slight internal rotation
it’s a way to select some some divisions
of the shoulder calf I would away from
the body about 45 degrees and pushing
sideways outwards into my hand right
here so she’s force and she’s forcing
with a pretty good strength she’s not
overdoing it but still giving a good
concentrated effort into that direction
a therapist would find out which
positions are the weakest and train
those ones so some positions might be
strong may not may not need any
strengthening but the key is to find the
ones that are not strong and work on
them this next position is involving
straight arm but it’s in a vertical
position I’m going to add internal
rotation arm comes across the body and
such at her force is going that way
holds that for a 5 to 10 release and
repeat the position you have a few
exercises that can be done with your
therapist once they find out muscles
that need to be strengthened work into
that get the arm into that position and
work out strengthening it there you go
repetitive throws there’s a good chance
you’ll eventually suffer from this type
of injury hi I’m Rebecca Brayton and
welcome to watchmojo.com and today our
host Veronica went down to X Fit to
learn what we should expect from a
training session with our athletic
therapist to treat a rotator cuff injury
all right so here we have our arnica on
the table we’re going to perform some
exercises that one may be doing with
their therapist in a clinic setting so
we’re going to do two positions that
will prioritize internal rotation it’s a
very strong component of the rotator
cuff so here we have Veronica’s arm I’m
slightly away from the body ninety
degrees right here then you get it a
rotate in and force that same way it’s
kind of like an arm wrestlers type
emotion so she’ll force against my
fingers that are under her wrist for a
few seconds count down from five to ten
seconds and then release that take em
over to pause and then go back into that
position and if this is a position that
is weak here’s a way to strengthen it by
performing several holds of five to ten
seconds working on that position we can
do the same type of motion but at a
different angle the shoulder goes to
many many angles so you want to
strengthen it in many angles so here’s
another way to do an internal rotation
action but it’s farther away from the
body so here I’ll get her to go internal
internal she’ll be pressing the wrist
area down into my fingers here pushing
pretty hard and that’s very good and
then we release after about five five
seconds or so five or six seconds and
this is this is a really good way to get
internal rotation next we’re going to be
working on some external rotation
another very important action of the
rotator cuff
external rotation can be done in many
many positions here we’re going to pick
two first position is with elbow really
close to the body ninety degrees at the
elbow here and turning open turning open
turning open then she’s going to force
into my finger here with her arm and
she’s performing an action of external
rotation into my fingers it’s an
isometric exercise it’s an exercise but
there’s no motion happening it’s a very
very good way to target a particular
position so that was one position really
close to the body and next position is
away from the body way out he
also performing the action of external
rotation and she as well will force her
wrists downwards this time into my
finger pushing and forcing keeping a
good position everywhere else in her
body which she is doing for a few
seconds and then release and then go
back into the position so two real good
ways to get external rotation muscle
group addressed here we’re gonna go for
a motion of abduction or lifting the arm
sideways so for here
Veronica’s arms straight I’ll actually
put it into a slight internal rotation
it’s a way to select some some divisions
of the shoulder calf I would away from
the body about 45 degrees and pushing
sideways outwards into my hand right
here so she’s force and she’s forcing
with a pretty good strength she’s not
overdoing it but still giving a good
concentrated effort into that direction
a therapist would find out which
positions are the weakest and train
those ones so some positions might be
strong may not may not need any
strengthening but the key is to find the
ones that are not strong and work on
them this next position is involving
straight arm but it’s in a vertical
position I’m going to add internal
rotation arm comes across the body and
such at her force is going that way
holds that for a 5 to 10 release and
repeat the position you have a few
exercises that can be done with your
therapist once they find out muscles
that need to be strengthened work into
that get the arm into that position and
work out strengthening it there you go
Please follow and like us: