Video 528 | FIS Deltoids and Rotator Cuff (45 minutes) with Lauren Eirk
7 Day Fitness Plan
•
20-Mar-2024
This strength training routine focuses on the anterior, middle, and posterior deltoid of the shoulder as well as the four rotator cuff muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles work together to create a force couple to direct the upper arm bone (humerus) into the scapula.
These muscles and their tendons provide stability to the shoulder joint and enable a wide range of arm movements. Injuries to these muscles, such as tears or tendinitis, can cause pain and limit the shoulder's mobility.
Why does it get injured so much?
1. Repetitive Stress: Repetitive overhead movements, common in sports like baseball, tennis, or swimming, can cause wear and tear on the rotator cuff tendons, leading to tendonitis or tears.
2. Aging: As people age, muscles get weaker and the blood supply to the rotator cuff tendons decreases, making them more prone to degeneration and tears.
3. Impingement: The space between the shoulder bones is narrow, and when muscles are not contracting properly, rotator cuff tendons can get pinched or impinged. This can lead to inflammation and injury over time.
4. Acute Injuries: Sudden, forceful movements, such as lifting a heavy object or falling on an outstretched arm, can cause acute rotator cuff tears when muscles cannot contract fully on demand.
5. Poor Posture: Chronic poor posture leads to muscle weakness in larger trunk muscles like the spinal erectors, lats, trapezius, and pectorals. These imbalances increase the risk of rotator cuff injuries since they are too small and cannot generate enough force to pick up the slack.
We will do a combination of internal rotation, external rotation, elevation, depression, abduction and adduction exercises using dumbbells and a theraband for resistance. Expect a lot of education and modifications so that many levels of joint function can benefit.
Purchase Products used on this video from Amazon:
Theraband: https://amzn.to/3c2lfOq
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Mat: https://amzn.to/2ZDSMrH
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