Rotator Cuff Tear Recipe
The shoulder is a joint that is dependant upon the muscular system. When larger muscles of of the trunk and spine are unable to contract efficienty, smaller muscles of the shoulder become overworked and are prone to injury. One such group of muscles is the rotator cuff. This is a group of four muscles that surround the shoulder, stabilize it, and facilitate movement: The four rotator cuff muscles are the supraspinatus, infraspinatus, subscapularis, and teres minor. Each rotator cuff muscle is connected to the humeral head (ball) by tendons and helps hold the ball of the shoulder joint securely in its socket while also enabling you rotate and lift your arm in different directions:
Supraspinatus - Primary function of abduction (moving your arm out to the side) especially in the beginning of that movement at 0-30 degrees
Infraspinatus - Primary function of external rotation (the rotation of your arm outward at the shoulder) while keeping the arm and shoulder blade in contact during reaching and lifting.
Subscapularis - Primary function of internal rotation and is the largest muscle of the rotator cuff.
Teres minor - Primary function of is external rotation, near the infraspinatus.
Rotator Cuff tears can be partial or full thickness tears. They can be very painful, causing pain in the front and/or down the outside of the shoulder and an inability to move the arm. A mild rotator cuff tear may be treated nonsurgically with nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, corticosteroid injections and/or PRP injections with therapy. FIS TV will offer you a different approach here, based on the 5-Step Cycle of Muscle Maintenance with 15 progressive, therapeutic workouts to stabilize the shoulder, strengthen the surrounding joints, and directly target shoulder muscles. This can take months to full heal, so take your time!
Step 1. Activate | Joint Therapeutics: Isometric and single joint-specific therapy routines to target weak muscles and keep you moving pain free.
Step 2. Integrate | Yoga: Multi-joint isometric resistance training, targeting positional weaknesses to improve joint mobility and stability.
Step 3. Move | Pilates: Core-Focused Pilates calisthenics and fusion format resistance training with small equipment.
Step 4. Amplify | Strength Training: Workouts with an emphasis on strength training for muscle development using various resistance tools.
Step 5. Optimize | Fitness Fusion: Muscle strength and conditioning fusion workouts with free weights and bands combined with Stability Ball, Barre, and HIIT training.
You can stay in any week for as long as you like! Each week is a step of the muscle maintenance system. Practice at least one video a day for 3-5 days each week. When you are ready to move to the next step, feel free to jump into the week before if your system gets stressed. Think of this as a long-term solution as you work to resolve your issue and keep it at bay for your life!
Week / Step 1: Activate
1. Video 304 | Isometric Shoulder Boost II (15 mins)
2. Video 481 | Isometric Boost Shoulder Internal Rotation (15 mins)
3. Video 369 | Isometric Shoulder Abduction Boost (15 mins)
Week / Step 2 Integrate
1. Video 416 | Isometric Shoulder 360 Boost (30 mins)
2. Video 490 | Isometric Core Mobility Boost (15 mins)
3. Video 247 | Yoga Therapy for Shoulders (45 mins)
Week / Step 3: Move
1.Video 499 | Shoulder Mobility Therapy (30 mins)
2. Video 235 | Rotator Cuff Therapy (30 mins)
3. Video 643 | Pilates for Mid-Back (30 mins)
Week / Step 4: Amplify
1. Video 478 | Shoulder Stability (30 mins)
2. Video 575 | Weighted Isometrics: Upper Body (30 mins)
3. Video 528 | FIS Deltoids and Rotator Cuff (45 mins)
Week / Step 5: Optimize
1. Video 339 | Upper Body Construct (30 mins)
2. Video 391 | Shoulders Express (15 mins)
3. Video 493 | Iso-Dynamic Chest and Shoulders (30 mins)
-
Video 304 | Isometric Shoulder Boost II (15 Minute Routine) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that externally rotate the shoulder to keep the rotator cuff healthier and maintain an overall better upright posture using a Yoga strap and mini ball.
You will notice it is easier to retract / draw the sh...
-
Video 481 | Isometric Boost Shoulder Internal Rotation (15 min) with Lauren EIrk
If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that internally rotate the shoulder to keep the rotator cuff healthier and help with upward rotation using a Theraband and mini ball.
The isometrics in this routine will help you move the arm out to the si...
-
Video 369 | Isometric Shoulder Abduction Boost (15 Minutes) with Lauren Eirk
If you need a quick boost, this 15-minute isometric workout will help strengthen muscles that abduct the shoulder in order to move the arm out to the side. These include the deltoids and associated rotator cuff muscles. Dumbbells will be used to push into as well as for resistance.
Weakness in...
-
Video 416 | Isometric Shoulder 360 Boost (30 minutes) with Lauren Eirk
The shoulder is a very complex joint. It is the most mobile and the least stable joint in the body. In this workout, we will train many of the cardinal planes of the shoudler. Practice positional isometric strength training to build strength, improve muscle contractions, lower risk of injury, ...
-
Video 490 | Isometric Core Mobility Boost (15 minutes) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you strengthen core muscles. Enjoy improved mobility with improved spinal and hip stability using a series of rotation, flexion, and extension isometric exercises. You will not need any equipment for this workout. Think of...
-
Video 247 | Yoga Therapy For Shoulders (45 Minutes) with Lauren Eirk
This routine uses various Yoga Therapy techniques designed to improve strength in the muscles that cross the shoulder, rib cage, pelvis, and spine. You will learn about the importance of isometric resistance training is to shoulder health.
This routine begins with an exploration of shoulder an...
-
Video 499 | Shoulder Mobility Therapy (30 minutes) with Lauren Eirk
I loved doing this video, since I am a teacher at heart. However, we will also be moving the whole time as we learn several movements that are available to the shoulder joint. Discover how to evaluate your mobility / range of motion you have from right to left from a sitting and standing positi...
-
Video 235 | Rotator Cuff Therapy (30 Minute Routine) with Lauren Eirk
Having a shoulder injury can be extremely painful and can interfere with many of our daily functions. The ideal scenario is to keep muscles strong and balanced so that injuries can be avoided entirely. In this video, practice many shoulder exercises designed to improve scapular mobility and ove...
-
Video 643 | Pilates for Mid-Back (30 minutes) with Lauren Eirk
This creative take on many classic Pilates mat exercises incorporates an elastic band to strengthen muscles that attach to the shoulder and mid-back regions. Target the lats, rhomboids, upper and middle trapezius, deltoids, pecs, and arm muscles while performing roll-ups, crunches, spine twists...
-
Video 478 | Shoulder Stability (30 minutes) with Lauren Eirk
The shoulder blade, clavicle, and upper arm (humerus) make up the four major joints of the shoulder, including its position on the rib cage. In this video, we will practice specific exercises that improve not only shoulder mobility, but also shoulder function to keep from injury. A chair and a ...
-
Video 575 | Weighted Isometrics: Upper Body (30 minutes) with Lauren Eirk
This workout combines many of the single joint and multi-joint isometric positions using not only bodyweight as resistance, but dumbbells as well! Experience variations in many shoulder, elbow, and spinal isometrics for improved mobility and stability.
You will be amazed at how much of a chal...
-
Video 528 | FIS Deltoids and Rotator Cuff (45 minutes) with Lauren Eirk
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 (hum...
-
Video 339 | Upper Body Construct (30 Minutes) with Lauren Eirk
This workout begins with a warm-up using the ball to address range of motion. From there, experience unique isolation work for biceps, triceps, chest, shoulders, back, and abdominals. You will notice a variety of positions using the ball that will require a bit of control and core stabilization...
-
Video 391 | Shoulders Express (15 Minutes) with Lauren Eirk
Get your workout done in 15 minutes with this strength training routine that targets the muscles that move the shoulder joints in the upper body. Experience a variety of positions to alter several muscle divisions of the shoulders, rotator cuff, and surrounding trunk stabilizing muscles.
As y...
-
Video 493 | Iso-Dynamic Chest and Shoulders (30 minutes) with Lauren Eirk
In this workout, we will perform several isometric exercises for the chest and shoulder in various stability ball positions. Also, we will combine concentric and eccentric contractions using dumbbells.
Start with the stability ball alone as a resistance to press into for purposeful isometrics. ...
