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Matt's Musts for Rotator Cuff Therapy
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items I've been suffering from frozen shoulder on & off throughout the years due to swimming and lifting weights. Here's some of the stretches and exercises I've been given from physical therapists. This is mostly for me to track for myself.
Sections
3
Stretches
Exercises
Equipment
Stretches
A group of stretches that my physical therapist instructed me to do.
This is one of the stretches I try to do daily. A must for anyone who spends a lot of time hunched over at a desk. The goal is to open up your chest a little and bring your shoulder blades back.
Foam Roller Chest Opener Stretch
This one is simple. Start with the first stretch, but then instead of holding, pretend to make a snow angel on the ground. Try to bring your arms as high as you can. This one has helped my frozen shoulder regain some mobility.
Angel Arms on Foam Roller
This one also focuses on overhead mobility, which I very much struggle with.
Foam Roll Backstroke
Here's another pec stretch I'll do when I don't have a foam roller available. After sitting at the desk for hours, I tend to let my shoulders roll forward. This is an east stretch I can do anywhere, even at the office!
Pec Minor Stretching - CC's Physical Therapy%| Bismarck, North Dakota
Exercises
If I were better at this, I'd be doing these daily. I try to get them in 2-3 times a week.
I live and die by these. Try to keep your arm parallel to the ground and do not allow your elbow to move away from your body! If you find yourself cheating, use an easier band.
Thera-Band Shoulder External Rotation at 0 degrees - Performance Health Academy
This does along with the external rotations. They're an important pair for regaining strength. You can stick your exercise band inside a door.
Band Internal Rotation - Trainwell
Here's a video guide for overhead should adduction. If it's not clear by now, I obviously struggle with overhead mobility. This exercise is key in restoring movement.
Theraband adduction to correct overhead shoulder movement | Feat. Tim Keeley | No.33 | Physio REHAB
For those of us that can't do full push ups! This is a great way to work your shoulders and gain back some of that missing strength. I find my shoulder shakes when trying to hold myself up on the floor; the elevated position on this is really helpful...
Elevated Scapular Push Up — Rehab Hero
For this one I stick my theraband in the top of the door and shut it. I usually stay standing with a slight lean forward as I bring the bands down to my sides.
Resistance Band Lat Pull down
These ones are great for external rotators. This exercise tends to get me the most sore out of all the ones I've listed. I like to do 3 sets on 10.
Banded Wall Walks
Equipment
Any foam roller will do! It's important to stretch daily, even if you don't get your exercises in.
36" Foam Roller - Beige - All In Motion™: EPE Material, Whole Body Use
Therabands are needed for a lot of exercises! The resistance provided is much better than working with weights when it comes to physical therapy work. Start with a yellow band and work your way up to blue if you can!
THERABAND Professional Latex Resistance Bands
I personally use the loops for when I'm doing my wall walking. I prefer it, but by no means is it necessary!
THERABAND Professional Resistance Band Loop
My girlfriend got me one of these as a gift and I love it! I use the flat head attachment and massage the area between by pec and my shoulder. It really helps free up the tightness I feel there.
Sharper Image Powerboost Sport Percussion Handheld Massager: Metal Battery-Powered Therapy
I try to ice as frequently as I remember. It’s important to ice after workouts especially. I like this one because it has the added bonus of making me feel like a gladiator 🤣
REVIX Shoulder Ice Pack