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.
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