What hurts…: My right shoulder.
How you hurt it…: I am not really sure, however I play tennis so I may have injured it, but I do not recall any particular incident.
When you hurt it…: 2 months ago, however the pain seems to be gradually getting worse.
Your pain level (1 is low, 10 is high pain): Most of the time it is 2-3/10, but it can get up to 7/10 with overhead activities. I am no longer playing tennis due to the pain.
Your age and overall health…: I am 33 and is good heath. I am not overweight and I try to exercise 4-5 times/week.
Any other information you feel is relevant…: Sometimes I feel a “catch” when I try to lift my hand above my head and then it goes away once I get my hand all the way overhead. My arm feels weak with activities out to the side or if I have to hold my arm up for any length of time.
YOUR INJURY COULD BE…
Rotator Cuff Strain.
REHAB YOUR INJURY BY…
Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.
Rotator Cuff Exercise 1: Lie on your right side, on your problem shoulder. With a 3 to 5 pound hand weight move your arm up and down. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.
Rotator Cuff Exercise 2: Lie on the other side, with your problem shoulder off the table. Keeping your elbow in towards your body, with a 3 to 5 pound hand weight, move your arm up and down in a controlled way. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.
Rotator Cuff Exercise 3: While standing, with a 3 to 5 pound hand weight in each hand and your arms out approximately 45 degrees, move both arms up and down. The motion should be controlled and kept below shoulder height. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.
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Duration : 0:6:10
[youtube EgfgIHdWgsk]
July 30th, 2010 at 2:00 am
What’s the …
What’s the treatment for shoulder bursitis?
July 30th, 2010 at 2:00 am
thanks for posting …
thanks for posting this I went to physio over a year ago for the same problem and now its back, I was trying to remember some of the exercises. thanks for the reminder. now I just have to remember to do them.
July 30th, 2010 at 2:00 am
@weiwei6969
i want …
@weiwei6969
i want to know about this too. that happens to me all the time.
July 30th, 2010 at 2:00 am
is it normal to pop …
is it normal to pop your shoulder when you turn it?
July 30th, 2010 at 2:00 am
Great explanation …
Great explanation and process. Thanks
July 30th, 2010 at 2:00 am
hoping this protcol …
hoping this protcol will work for the inflamation i have within my delts, infraspinatus, teres muscles,biceps,however don;t notice much pain in the supraspinatus,thanx,for the cue, like your simplicity
July 30th, 2010 at 2:00 am
HEY PLEASE HELP ME! …
HEY PLEASE HELP ME! My injury is similar to this. When I raise my arm to the side I hear a little click. When I overdo it or over use the shoulder there is noticeable pain. What the heck is going on here? How long should I rest it?
July 30th, 2010 at 2:00 am
Thank you! I have a …
Thank you! I have a similar (angles as described) pain that came from doing far too many pushups for my ability–I’m going to incorporate these during my recovery. Thanks!
July 30th, 2010 at 2:00 am
Very nice video. …
Very nice video. Good explanations, useful info. Thank you for making it. I like getting info from a PT.
July 30th, 2010 at 2:00 am
What is your …
What is your opinion of using resistive tubing in weight bearing (standing) with good mechanics? I understand about pain free, however, there are times the patient needs to move into pain to some degree, not enough pain to cause inflammation and guarding, but enough to encourage elasticity in the end-ranges of motion.
July 30th, 2010 at 2:00 am
how many times a …
how many times a day should the exercises be done. and should you be doing both at the same time? one right after another and about how many day to recover, any ways of knowing without damaging it again without going to a Dr
July 30th, 2010 at 2:00 am
Thx!!!
Thx!!!
July 30th, 2010 at 2:00 am
divide by 2,2 = ca …
divide by 2,2 = ca 0,9 -> around 2,1kg
July 30th, 2010 at 2:00 am
All my exercises …
All my exercises went great, but I did have a little problem with the last exercise. I believe i strained my supraspinatus muscle. There is barely any pain at all when i lift my arm out to the side, but with the weight there is a little pain. Should I stop the exercises? And does this sound like a strain?
July 30th, 2010 at 2:00 am
2-5 pounds is how …
2-5 pounds is how much kilogrammes?
July 30th, 2010 at 2:00 am
great advice, thanx …
great advice, thanx so much. Your advice is the most thorough that I have come across including a Dr.’s advice.
July 30th, 2010 at 2:00 am
U r smart, …
U r smart, beautiful, and thank you!!!!!!!!!!!!
July 30th, 2010 at 2:00 am
This young woman …
This young woman has been more helpful that all my PT combined, wonderful job, thank you so very much! Also she is far more friendly and up to date than my Dr was!
July 30th, 2010 at 2:00 am
Y must do this …
Y must do this exercise after pain goes??or u do them to heal the shoulder???plz tell me
July 30th, 2010 at 2:00 am
how long do you ice …
how long do you ice your shoulder for (days) and do you ice your shoulder for say 5 days and then do the excercises or do you do the excercises in the same day that you ice it
July 30th, 2010 at 2:00 am
thankyou very much. …
thankyou very much…..!
July 30th, 2010 at 2:00 am
I had the EXACT …
I had the EXACT same type of pain/injury. This was about four weeks ago. The pain gradually went away and now it’s fine. Hopefully the same goes for you. I think that I just strained one of the ligaments in the shoulder.
July 30th, 2010 at 2:00 am
Thanks for taking …
Thanks for taking the time to offer your valuable advice.
July 30th, 2010 at 2:00 am
About 5 days ago, I …
About 5 days ago, I landed on my shoulder one night and woke up the next morning with it being super pain full and not being able to move it. Today, only the tip of my shoulder BONE hurts!? would this be a bone injury? Or maybe a strained ligament?
July 30th, 2010 at 2:00 am
the first time i …
the first time i dislocated my shoulders was ween i was doin overhead shoulder press and theweight wen backwards and i dislocated them both at thesame time