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  • Coach Matt Pippin

Simple Exercises For Rotator Cuff Issues



The dreaded rotator cuff injury…


If you love lifting upper body, throwing, swimming, or pretty much any upper body activity, rotator cuff issues are probably going to show up but it doesn’t have to be that way!


I’m here to tell you that you can stop doing pointless banded “therapy exercises”. In today’s coaching I’ll show you how you can say “bye-bye” to those pesky rotator cuff tissues.


HOW ROTATOR CUFF ISSUES START

The reason the rotator cuff is always getting injured is because you’re asking your shoulder to perform an action it doesn’t have the prerequisites for. And then you’re trying to add load or go into a position you’re not capable of, which…surprise surprise, creates a bigger problem.


For example, all you benchers or squatters out there, if you have a hard time getting your arms back without weight, and now you add weight, you’re going to have a problem. Or if you’re a swimmer and you have a hard time being able to place both your arms over your head with ease, you’re going to have a problem.


HOW TO FIX THE PROBLEM

So how do we create the needed prerequisites? We use isometrics for rotation of the shoulder. Typically lack of internal rotation is the biggest culprit, so first up we’re going attack that.


Then once we’ve strengthened the joint at your end range, it’s time to go move it. This next exercise is all about utilizing the new ranges of motion in a controlled manner that will keep your nervous system feeling safe.


SIMPLE DOES NOT EQUAL INEFFECTIVE

Both of these exercises may seem simple, but that doesn’t mean they’re not effective. The fact is, make the joints do what they’’re meant to do and good things start to happen.


HOW TO PROGRAM THIS IN YOUR ROUTINE

You can perform both of these exercises every single day. For progressions start to increase the duration of the isometrics to 3 sets of 15 seconds after two weeks, then 3*20, and eventually 3*30. For the rotations continue with just 10 reps.

SHOW YOUR SHOULDERS SOME MORE LOVE

If you enjoyed this exercise, I would definitely recommending checking out the link below where I share my 3 must-have mobility moves to bulletproof your body. I personally use these every day and there’s a shoulder exercise in there that will be a game changer for you so check it out.

ABOUT COACH MATT PIPPIN

Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.


Certifications:

  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified

#onlinemobilitytraining #kinstretchonline #mobilitytraining #shoulderpain

Always consult with a qualified healthcare professional prior to beginning any exercise program. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

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