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PT Health Care Solutions is one of the fastest growing health care companies in Canada. We offer our patients more then 75 Orthopedic Physiotherapy clinics, Occupational Therapy, Chiropody, Sports Medicine, Athletic Therapy, Massage Therapy, and more, throughout Ontario, Nova Scotia, Alberta and British Columbia.

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Making Daily Tasks Easy Again: Rotator Cuff Injury Prevention

January 26th, 2009 • Related • Filed Under
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Unfortunately, many people will tell you that rotator cuff injury prevention is easy – just stop doing anything involving overhead activity! Well, that’s a lot easier said than done! Rotator cuff tendinitis is a twofold condition that develops over time as the shoulder is used.

This condition can be the unpleasant result from some of your most enjoyable pastimes, such as tennis or even swimming.

The most common signs of rotator cuff tendinitis can also easily be misinterpreted as simple shoulder pain. However, if you ever feel extreme pain or weakness when performing everyday activities such as brushing your hair or reaching for something on a shelf, these are signs that something much more serious is occurring in your shoulder.

There are several steps you can take for rotator cuff prevention and these include:

Regular shoulder stretching – particularly before taking part in sports such as tennis, baseball or regular exercise

Isometric shoulder exercises

Scapular stabilization exercises

Here are a few of simple rotator cuff exercises that will help you ward off rotator cuff tendinitis by keeping your muscles in shape:

1.Performing a “Pendulum” exercise is one of the best ways to stretch your arms and shoulders gently. Simply allow your arms to hang down while you bend at the waist level. Next, gently swing your arms back and forth while keeping your muscles relaxed.

2.Lie prone on a bed and stretch your arm out towards the side, keeping it level with your shoulder. Your elbow should be bent at 90 degrees with your palm down. Slowly raise your hand and stop when it is shoulder level. Repeat until the arm gets tired and repeat with the other arm.

3.Standing up, place one arm between your side and the front of your body. Slowly raise the arm to about 45 degrees and then gradually lower it. Repeat until your arm gets tired. Repeat with the other arm.

See how easy that was? And you’ll benefit greatly from these three simple exercises. Rotator cuff injury prevention is the key to avoiding shoulder injuries. So, keep those muscles, tendons and ligaments strong and healthy.

Looking for an effective way to end your frustrating pain? Consider PT Health Physiotherapy! We deliver a non-surgical, natural, and safe therapy services to end painful injuries. Every day across Canada, more than 7,000 people trust PT Health to provide pain relief solutions for them. Why? Because we get results! Why not let us do the same for you too? Book a complimentary consultation today, and let's discuss how we can help you - feel great again! Learn More About Free Consultation Option Here

There Are 6 Responses So Far. »

  1. Comment by Janice Teo on 4 May 2009:

    Hi
    read about those reommended “preventice” physios for shoulder impingment as well as rotator cuff injury/tear.

    would you kindly advise if these exercises are alright after the incidences have occured, meaning that we do them as part of the treatment regime as well?
    Thank you in advance for your reply.

    Regards
    janice

  2. Comment by Mickelina on 7 May 2009:

    I broke the ball of my shoulder and I’m 75, I work in a deli and have to left some very heavy chickens 16 at

  3. Comment by Mickelina on 7 May 2009:

    I broke the ball of my shoulder Feb. 18/09, I had a bad fall I triped on the cement that is in front of cars where you park and hit a brick post. I’m 75 and I work in the Co-op deli, I have to lift 16 chickens at a time to put them in the oven to cook, will I be able to do this again with out damaging my shoulder once its healed, I was always very strong, I also need to work. How can I protect my shoulder?.

  4. Comment by PT Health Team on 20 May 2009:

    You make a good point about “protecting” your shoulder, especially as your bone is healing. Fracture healing is generally pretty good depending on the type of break. Nevertheless, if your bone is healing (or already healed) you will need to focus on improving your range of motion and flexibility. If your mobility is limited a physiotherapist will assist you in re-gaining your mobility via manual therapy techniques and basic exercise. As you gain more mobility you will need to ensure your strength returns. In order to do so, there are some key exercises that are necessary to ensure your shoulder is supported and strong to perform all of your daily activities and work duties. You mentioned that you have always been strong; this will work in your favour for muscle recovery and re-training. At your next follow-up, discuss the healing status of your break and a referral to physiotherapy with your specialist. I hope this helps, but if you have any further questions please feel to reply.

  5. Comment by PT Health Team on 20 May 2009:

    Hi Janice

    Could you tell me when you initially injured your shoulder? Did you receive any treatment for it?

    Thank you,
    Darryl

  6. Comment by robert hedstrom on 9 September 2009:

    have a very bad shoulder figure its bouble rototy cuff:the pain is getting unbareable:have heard of randy gregg clinic in edmonton for consoltation @ possible trearment but cant find a name or a phone # or address. Can you help

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