Shoulder pain and discomfort is a common injury that we see all too often in the gym and could be easily avoided with a correct exercise program. And for the people who don't go to gym or play sports, by adopting some very simple exercises, stretches and awareness to your breathing and posture could prevent some often very painful injuries. Due to the fact we need to use our arms so much it is an injury that is often difficult and frustrating to get a hold of. The shoulder is such a complex joint due to it's unstable anatomical structure to provide many movements of the arm. This can be a very debilitating injury for people who require the use of their arm for work or sports and in some cases can bring someone's training to a complete halt which can cause problems mentally as much as physically! In this video we show you some of the secrets to fully rehabilitating yourself if you have a shoulder injury and how you can prevent it if you don't.
Make sure you get a copy of our detailed process of how to do this in our special report "Step By Step Guide To Getting Rid Of Shoulder Pain" in the link below
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It is very important to follow the steps outlined in this video in the correct order. Most people skip the first 7 steps, especially personal trainers as this is the fun part. But trust me I have suffered 2 separated shoulder injuries myself and worked with over 200 clients with various problems and in many cases we were able to get on top of things quickly before getting to step 7!
To give you a quick overview of what the 8 steps are here they are in order
1. Determine if the injury is high risk or low risk, meaning should you be going to see a Physio or doctor?
2. Identify the cause. It is pointless treating symptoms without stopping what started the problem in the first case. In nearly 90% of cases the problem started somewhere else like a weak core or poor breathing mechanics.
3. Create a plan to eradicate the cause. Simple things like changing your computer station set up or how you sit on the couch can make a massive difference.
4. Nutrition, Stress & Sleep. Often the overlooked part of a training program but EXTREMELY important. It will be impossible to repair damaged muscles and connective tissue if you are overly stressed, eat poor food, skip meals and don't get enough sleep! Do not bother going any further with your program until you get this step right.
5. Flexibility. Tight muscles will inhibit weak muscles so a well designed exercise program will ALWAYS address the flexibility problems first.
6. Mobilise, Posture and Breathing. Again these factors will create problems elsewhere in the body. And to be honest the corrective exercises are very easy to do.
7.Stability. Before you strengthen you must make sure you are stable. There is no point placing heavy loads on something that is unstable. A very important step here that again is commonly skipped.
8.Isolation Strength. Here we try to target the weak muscles with specific exercises for lower trapezius and serratus anterior. Rotator cuff muscles are also very important in this stage.
8b.Integration Strength. Implementing core strength and functional strength training principles are essential for you to learn how to make the body function as it was designed. Movement skills and co-ordination also very important here.
9.Last step - Power training. If you are a golf player or tennis player you must go to this phase as this is how the shoulder needs to work when you play these sports. By not learning how to do this phase right you could end up back at step 1 when you go back to playing. Which would be a massive disaster.
Other great articles to read with more information to help you are in the links below
Rotator Cuff Injury & Best Exercises
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3 Key Factors Needed To Heal An Injured Shoulder
www.noregretspt.com.au/index.p...
How To Correct A Winged Scapula
www.noregretspt.com.au/index.p...
Correct Technique For Rowing Exercises In The Gym
www.noregretspt.com.au/index.p...
There is also a FREE Checklist for shoulder pain you can download by going to this link shoulderinjuryreport.viprespon...
And if you live in Melbourne and would like to know more about our Personal Training & Rehabilitation programs go to our website and fill in a contact form and I will be in touch within 24 hours to book a time
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