The 7 Minute Rotator Cuff Solution Pdf Viewer
There is a high incidence of rotator cuff tendonitis among lifters and athletes. The most common cause of shoulder pain and injuries are rotator cuff disorders. Also on fittit a few times weekly a post pops up about rotator cuff related shoulder pain. A deeper look at the risk factors that contribute to the development of rotator cuff tendinopathy explains why specific exercises play a crucial role in the treatment and prevention. Prevention is the most effective treatment. I will also discuss how these preventive shoulder stability exercises enhance shoulder function and provide a strong foundation to build a powerful press.
Rotator cuff tear: A detailed update. Vivek Pandey, W. Jaap Willems. Editor's motivation for choosing this article: Rotator cuff disease is very common with increasing age and more demanding use of the shoulder. This paper is a classic on the subject—highlighting the gist of pathology and treatment options, with good. Jan 07, 2018 The 7 Minute Rotator Cuff Solution Pdf Reader. Chan's autobiography. In his own words, the hard and ascetic training throughout his youth that. It is a volume that I have Home › Jerry Robinson, Joseph Horrigan › 7 Minute Rotator Cuff Solution. 7 Minute Rotator Cuff Solution: Jerry Robinson, Joseph Horrigan. 7 Minute Rotator Cuff Solution.
Risk factors The risk factors that contribute to the development of a rotator cuff tendon injury are both overuse (regular overhead lifting; shoulder impingement) and underuse (tendon degeneration). Excessive overhead lifting and overhead sports are important factors contributing to rotator cuff issues. There is a difference in fibre cross-sectional area between the different layers of the supraspinatus tendon (Nakajima, et al. The tendon fibres closer to the shoulder joint have a smaller cross-sectional area and hence are less able to withstand strain (Lohr, et al.
These fibres are strained the most during higher angles of arm abduction (Reilley et al. Impingement: Before attaching to the head of the humerus the tendons of the rotator cuff muscles pass underneath a bony roof (the acromion, which is a part of the shoulder blade). This subacromial space is a confined space that even narrows when the shoulder is abducted or flexed (Thompson MD, 2010). During forward flexion or abduction of the shoulder, the supraspinatus tendon can get compressed against the acromion, leading to degeneration of the tendon and tendonitis (Luo et al. Underuse: The supraspinatus tendon is prone to degenerative changes. The supraspinatus tendon is poorly vascularized (Rathbun, et al.
Poor blood-circulation can alter the tendon remodelling process (constant degradation and rebuilding of tendon tissue) and contributes to tendon degeneration in people with a less active lifestyle (Lo et al. Especially the tendon fibres that receive the most strain when lifting overhead have poor vascularity (Rathburn et al. A degenerated tendon is more susceptible to tendinopathy, partial and complete tears. Treatment The mainstays of treatment include rest, anti-inflammatory medication and treatment. Research shows however that these conservative treatments can provide pain relief in the short term, but have NO success in the long term (Koester et al. There are two problems with this traditional treatment approach. Several studies demonstrate little or no inflammation is actually present in tendons exposed to overuse (Kahn et al.
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1999, Soslowsky et al. The changes that occur in tendons in response to overuse are degeneration due to an altered tendon remodelling process (constant degradation and rebuilding of tendon tissue) and disorganization of collagen fibres (Kahn et al. 1999, Soslowsky et al. The net result is degeneration and weakness of the tendon and pain.
Because of the poor blood circulation of the supraspinatus tendon and low metabolic activity of the tendon cells it will take forever for the tendon to heal while resting. Inactivity will also cause the tendon to further degenerate. Treatment for rotator cuff disorders should always consist of rotator cuff strengthening exercises and exercises to enhance scapulothoracic stability. Research shows that these exercises are effective to reduce pain and strengthen and recondition the rotator cuff tendons. Exercise increases blood circulation in the tendons of the muscles that are exercised, the metabolic activity of the tenocytes (tendon cells), the release of local growth factors and collagen synthesis (Kjaer et al.
2006, Kjaer et al. 2000, Langberg et al.
Rotator cuff exercises will also improve shoulder function and prevent rotator cuff impingement. A strong rotator cuff widens the subacromial space during shoulder flexion and abduction and prevents rub of the rotator cuff tendons against the acromion (Thompson 2010). Train the shoulder as a unit The shoulder complex consists off two joints: the scapulathoracic joint (joint formed by ribcage and shoulder blade) and the glenohumeral joint (joint formed by shoulder blade and upper arm).
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To effectively stabilise the shoulder, the rotator cuff muscles need to operate from a stable scapular base. Good balance and proper activation of the scapular muscles will result in proper scapular motion during the vertical or horizontal press. Proper scapular mechanics enable the rotator cuff muscles to contract close to their ideal length, so they can effectively stabilise the glenohumeral joint with maximal force. When the scapular stabilisers and rotator cuff do their job there’s minimal slippage of the humeral head in the glenoid fossa of the scapula during the press (Cools et al. Good arthrokinematics causes less stress on the shoulder membrane and form a strong foundation for pressing. Shoulder instability and concurrent rotator cuff tendonitis or tears are often related to a loss of function of the scapulathoracic joint. A common imbalance in people that often lift overhead is a strong upper part of the trapezius, compared to a weaker middle and lower part of the trapezius (Cools et al.
The upper part of the trapezius is, due to its postural role, highly active in upper body exercises or movements executed while standing or seated. Especially overhead movements in an upright position and exercises for the deltoid muscles (big shoulder muscle) highly activate the upper part of the trapezius with little contraction of the lower and middle part (Ludewig et al. This explains why rotator cuff exercises that highly activate the deltoid muscles and upper part of the trapezius (lateral raise, Cuban press) are not effective and are likely causing the issues they are trying to fix. Shoulder stability routine for treatment and prevention A shoulder stability routine for the acute phase of rotator cuff related shoulder pain:.
3 x 15 reps@ (@ means each side). Teach yourself c pdf. 3 x 15 reps These exercises primarily focus on the subscapularis, infraspinatus and teres minor muscles, without too much activation of the supraspinatus muscles. Even in the acute phase, it should be possible to carry out these exercises without pain. These exercises also promote lower and middle trapezius activation with minimal activity in the upper trapezius, which will improve scapular motion and stability.
A shoulder stability routine for the sub-acute phase or for prevention:. 3 x 15 reps@ (@ means each side).
3 x 8-14 reps (add 2 reps/week, when you reach 14 reps, return to 8 reps, but add 1-2 lbs.). 2 x 15-20 reps@. 3 x 10 reps + 1 set to failure These shoulder stability routines you can add to your workout. Focus in the beginning a lot on horizontal pull exercises and shoulder stability exercises. Once you go back to lifting normal, keep focusing on a balance in sets between horizontal puling and pressing and between overhead pressing and vertical pulling exercises. An overemphasis of upper body pressing strength leads to bad posture and injury-prone shoulders.
A good alternative for bench press are push-ups. Push-ups promote the co-contraction of the rotator cuff musculature. Push-ups also activate the serratus anterior muscle more compared to the bench press. Because the scapula is not supported by the bench during the push-up, a stronger contraction is required from the serratus anterior to prevent the scapula from winging. Some push-ups in addition to bench press and its variations add variety to your workout. The is a push-up that enhances co-contration even more. The full article with references you can read on.