Rotator Cuff Exercises- Supraspinatus by Dr. Norm Eng

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Wall Angels

First find a nice wall in your house with no pictures and plenty of room to move your arms while outstretched. Remember when you were a kid and you did snow angels? Well this is very similar to that except your doing it on a wall and it's not as cold. Remember, high repetition is paramount in creating strong and healthy shoulder function. Take these steps when performing the motion:

1. Place your back against the wall with your feet about 6 inches away from the wall. Make sure your butt, shoulder blades, and the back of your head are touching (see 1a).

2. Raise your arms straight over your head and bend your elbows slightly. Try to keep your shoulders, elbows, wrists, and the back of your hands against the wall. If you can't keep all points touching, first start with the elbows touching and then work on keeping the other points touching later (see 1b).

3. Slowly lower about 90 degrees and raise your arms in an arc like you're making snow angels while keeping your butt, shoulder blades, back of your head, and elbows, and the back of your hands against the wall (see 1c). You should feel a massive burn in between your shoulder blades. If you do guess what……it's working.

4. Perform 3 sets of 10 repetitions at least 3 times per week. As your form gets better, increase frequency to 5 times per week.


(1a)


(1b)


(1c)

Physioball Y's (in scaption)

This exercise places a large emphasis on the supraspinatus and scapular retractors. In the initial stages, decrease repetitions if your form isn't perfect.

1. Lay on top of the physioball so your stomach is the contact point (2a).

2. Straighten out your legs (you can have your feet touching a wall for more support), your head in line with your body (head should now be extended or flexed), and your hands should be hanging down in front of you. Make sure your thumbs are pointing up when in this resting position (2b and 2c).

3. Retract your shoulder blades. While keeping your stomach tight, raise your arms up as far as you can into a "Y" position, while maintaining a flat back (2d).

4. Lower your arms and repeat this sequence for 3 sets of 15-20 reps.


(2a)


(2b)


(2c)


(2d)

Now, remember a few key points with these exercises:

1. Focus on form first. Crappy form will only get you crappy results

2. It's going to burn if you're doing them right. Don't be a wuss and fight through the pain.

3. Repetition, repetition, repetition. Noticed how I mentioned this MULTIPLE times throughout the article? The more you perform these exercises, the stronger your shoulder will become. Heavy weight lower repetition will only hurt your shoulder.


Submitted by DMorgan on Sun, 11/02/2008 - 7:12pm.

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