Shoulder Injury Pain Strengthening Exercises Scapular Stabilization

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Manu Kalia (Physical Therapist and Clinical Ayurvedic Herbalist) demonstrates exercises for shoulder injury pain and strengthening exercises for scapular stability.

Formulator of TriSport Herbal Formulas "your natural wellness and fitness solution"

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Hi everyone, I see lots of patients with shoulder problems, ranging from rotator cuff injury or tears, to shoulder impingement, to adhesive capsulitis (frozen shoulder) and after lots of different types of shoulder surgeries. From the physical therapy perspective one of the most important things for shoulder rehab is proper sequencing for strengthening the shoulder. Most people get this backwards or don't get it at all. Its important to do the shoulder rehab process in a 3 step process.

Shoulder strengthening exercises for shoulder injury pain -

First focus on strengthening your scapular stabilizers (shoulder blade and upper back muscles. Your scapular stabilizers are your base and if the base is not strong the extension or your arm will never work well. Remember the foundation comes first followed by everything else.

Second group to strengthen is your rotator cuff muscles. Rotator cuff is made up of your supraspinatus, infraspinatus, teres minor and the subscapularis muscle. These small muscles keep your shoulder joint in the right place and give it dynamic stability.

Third and final group to strengthen are your big guns - the lats, pec, and deltoids. These are larger muscles used for gross movements and strength.

In this video I am focusing on scapular stabilizers the first group. In addition to strengthening, these exercises build motor control of these muscles. These exercises when done right can be very effective for shoulder injury pain.

This video is for educational purposes only. Please consult with you physician or physical therapist before starting any exercise program.

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Tags:

• physical therapy
• rehabilitation
• shoulder pain
• shoulder injury
• shoulder exercises
• manu kalia
• shoulder pain treatment
• shoulder injury pain
• shoulder pain relief
• medicine
• health
• rotater cup
• rotatory cup
• rotory cup
• ayurvedic healing

[NickyR123444]

Hey I was playing rugby today and a got tackled and fell on my shoulder. I wasn't able to lift my arm at all and my shoulder was very sore. I can lift it now barely and it is very painful when I move it. Can you please let me know what you think, and what I can do to recover my shoulder. Thanks

[AyurvedicHealing]

@NickyR123444 There could be a few things going on and you want to monitor this to make sure you didn't seriously injure your shoulder. If it doesn't continue to improve over the next few days, better to go get it checked out by a doctor or physical therapist. Injury to the rotator cuff, the shoulder joint or surrounding ligaments and labrum, can also be injury to the nerves (often referred to as a stinger). My shoulder routine starting at scapular stabilization progressing to rotator cuff.

[NickyR123444]

@AyurvedicHealing Thanks for the advice, I appreciate it.

[AyurvedicHealing]

@NickyR123444 You are welcome. If you are interested in more info on eastern medicine for fitness and recovery after injury check out my site. I also have a free eBook "Top 5 Herbs For Fitness" on my site. Good luck and keep me posted.

[AyurvedicHealing]

@NickyR123444 In the early stages you want to avoid painful activities, control the pain, gently restore your movement and strength. Don't push it or try to go back to rugby too soon, let the joint heal first. Biological systems take time to recover. Ayurvedic herbs like Kaishore Guggulu and Chinese Trauma formula is helpful in the early stages of injury. Regular massage with Mahanarayan oil or Chinese trauma liniments is also helpful for healing.

[AyurvedicHealing]

@illmindful Always start with the scapular stabilization exercises, followed by rotator cuff strengthening and finally the big guns - lats, pec, deltoids. Most people do it the other way around b/c it looks good. My videos go through the proper series. Hope this helps and if the pain persists, have it checkout out by a good Physical Therapist. Keep me posted and if you found this helpful share and get the word out. Thanks.

[illmindful]

@AyurvedicHealing Oh wow,thank you so much,im glad you can relate.So,any specific exercises i should do in specific

[AyurvedicHealing]

@illmindful I wrestled throughout high school and part of college too. Can be rough on the shoulders and neck. Yes they can definitely help you strengthen the shoulders and reduce the risk of injury. If you have rotator cuff tendonitis, it's even more important to rest, rehab and properly manage the problem. Don't push though it and risk more injury. I injured my shoulder while wrestling in high school too. I kept pushing through it, took me some time to recover from the injury.

[illmindful]

I have tendonitis in my rotator cuff.And i wrestle at my hhigh school.Can these help me strengthen my shoulder to lessen the chance of injury?

[AyurvedicHealing]

@shubroto81 I would not give this exercise to someone nursing a shoulder injury. The position puts too much demand on the rotator cuff muscles and makes is a lot harder to maintain scapular stability. In my view it would impinge or increase the risk of pinching your rotator cuff or other structure in the subacromial space if you are having pain, weakness or poor motor control. My shoulder rehab videos, they are safe and I use them for lots of my patients. "Subscribe and Share" if this helped