Sebastian Brosche · 14 min · 1,081 words
Previously titled: Video 4 - Shoulder & Rotator Cuff Rehab
Welcome back to day four of the shoulder pain programme. So today I'm just going to need a band and I will also need my foam roller. So just as we did in day two, I've got my band tied to something which is not going to fall over when I pull it. Again, I can't emphasise that strongly enough, make sure it's not going to fall on top of you.
Now, we're going to do these static holds again. At this time, I want you to play around with the angles a little bit. So we're going to find the angles that your shoulder is starting to get slightly uncomfortable in. A good example of this was I had one client who was a jujitsu practitioner who was getting shoulder pain when he underhooked.
So I put him in essentially the same position and I used the band to work the rotator cuff in that sort of underhooked position. So again, you're looking for that place where you're starting to get a little bit of discomfort, but it's not really painful. So again, we don't want to aggravate anything, but it's good to work just on the edge of that discomfort. So again, we're going to hold it for about 20 to 30 seconds.
Remembering to breathe. And then I'm just going to switch up facing the other way. And again, I'm going to play with those angles, find a position. It might be a position I find myself in when I'm grappling that's a little bit uncomfortable, or it might be something that I find when I'm starting to play around with it here.
And again, you can adjust the amount of tension depending on how strong the shoulder feels. You can use a stronger or weaker band, you can increase the amount of tension by walking further forwards and you can change the angles. You've got some variables there to play with. And I'm just going to walk back.
And you want to be getting so that by the end of each rep, your rotator cuff is starting to feel a little bit achy. You know, like you've had a workout. Switch around. Going up a little bit higher this time.
So again, the exact angle will depend on your shoulder and what you need, but also where you're able to take it. Obviously, if it's getting very painful when you're taking it the further up you take it, then just keep it at a level where it's tolerable. And then final set. So I'm going back to my 90 degree angle here.
And then same thing facing the other way. Excellent. When you've done that, you can untie the band or grab a different band. And I'm going to go back to those pull aparts that I was doing earlier in the week.
So if you remember, make sure the shoulders are staying down and back, not coming up towards my ears. You might find that you're starting to find this a bit easier now, in which case you might want to move to a stronger band to give yourself more of a workout. You finish that set, drop that down to the side of you. You'll need it again in a minute.
And I'm going to go into push-up position. Now this time I'm going to go from push-up plank to a plank on my elbows. Then we go down on the left, up on the left, down on the right, up on the right, left, right, left, left. As before, if this is too much, then do feel free to substitute with one of the push-up exercises we did earlier in the week.
Once we've done that, we're going to go back to pull aparts again. The good thing with this exercise is very often when people have shoulder pain, actually doing full push-ups can be quite painful sometimes. This exercise takes out the bottom range of push-up, usually the part that causes the most problems, but it allows you to work with the less problematic range. So as before, if that's too much or your shoulders aren't quite there yet, there's lots of ways of making it easier.
You can drop onto your knees or, like I say, you can substitute one of the earlier exercises. We're going to do one more set of those. We're starting to build a little bit more endurance now. Band down.
And the final set. And take a rest there. From there, we're going to go back to another familiar exercise. Remember the floor angels that we did earlier in the series?
Starting with the arms up, bringing the elbows down, but keeping the backs of the hands on the floor. You can also do this one standing up against a wall. It's slightly harder when you do. The other way you can make it slightly harder is by straightening your legs.
Then it becomes a challenge to keep your lower back from arching too much. And the final thing we're going to do today, this is one of my favourite shoulder warm-ups. So this is a good one to keep in your arsenal. Again, I'm going to hold the band, palms facing down this time, hands a little bit wider than the shoulder width apart this time.
And hold it down here. So I'm going to take one arm up. I'm going to take the band over behind my head, around my back. And I'm going to bring the other arm forward.
There we go. You can also do this with a stick. I think the band adds a nice extra little variation to this. So for now I'm just going to do about five one way, and we're going to go back the other way.
So remember the arm comes up over the back of my head, and I come down the other side. It takes a little bit of practice to get the hang of this one. And then rest, shake out. I'm going to take a breather for a second.
I'm just going to repeat that sequence. We're going to go one hand up, over behind the head, down the other side. And do five one way, and five the other way. This is a great warm up for jiu-jitsu.
Definitely one that's worth having. So that's the end of day four, and we'll be back tomorrow with the final programme in the series.
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