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The Rotator Cuff
One of the common injuries that most athletes encounter is an injury to their rotator cuff. Your rotator cuff is a set of muscles that surround and stabilize your shoulder. These muscles allow your shoulder to move freely in all directions. An impingement rotator cuff injury occurs when one of your muscles swells and reduces the space between your arm and the bones in the shoulder. In most cases, this injury occurs as a result of muscle strain or overuse.
Tear injury is less common, but seriously debilitating since your muscle or tendon in the rotator cuff gets torn and requires healing. When your body suffers from a rotator cuff injury, you will need to engage in specific exercises and stretches that can help you find relief. You should ensure that you discuss the injuries you have with your StretchCoach, physical therapist and doctor for treatment possibilities before trying any stretches and exercises. Here are the main rotator cuff stretches and injury exercises.
Shoulder Pendulum Exercises
The primary aim of pendulum stretches is to increase flexibility and mobility in your shoulder joint. If the injury was mild and your shoulders have not been immobile for long, then you will likely skip through these stretches and move into suitable stretching and flexibility exercises. Additionally, Polk experts say stretching has many benefits for people of all ages, which means that you need to engage in more stretching exercises to find much-needed fitness and relief. Gently swing your shoulders in a circular motion while leaning forward or lying on your front.
Isometric or Static Exercises
The static or isometric exercise involves placing the palm of the injured side against a stationary object like a door, wall or even your friend. After doing this, you will need to push against the object. Continue doing this exercise until you feel the pain. Since this type of exercise is stationary, you can perform it within the first week of injury as long as you don’t feel the pain. If you are suffering from this type of injury, you should find more about static or isometric exercises since they will help you recover.
Most of these exercises move on from flexibility to mobility, and you should perform them as soon as the pain allows. It’s likely that if you have experienced a rotator cuff strain, then the muscles involved may have shortened or gone into spasm and you will need stretching. Try your best to find stretching exercises that feel like they’re working and perform them throughout the day. Along with these simple exercises, other tricks such as applying an ice pack and providing your body with enough time to rest can help you recover.