Online Resources

DISCLAIMER

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ALL INFORMATION CONTAINED IN THIS DOCUMENT IS INTENDED FOR INFORMATIONAL PURPOSES ONLY. THIS DOCUMENT IS NOT INTENDED TO DIAGNOSE, TREAT OR CURE ANY DISEASE, CONDITION OR AILMENT. IT IS ALWAYS STRONGLY RECOMMENDED THAT YOU CONSULT WITH YOUR PERSONAL PHYSICIAN OR OTHER QUALIFIED MEDICAL PROFESSIONAL BEFORE EMBARKING ON ANY COURSE OF PHYSICAL EXERICSE. THE AUTHOR ACCEPTS NO LIABILITY OR RESPONSIBILITY FOR ANY LOSS, INJURY OR OTHER OUTCOME AS A RESULT OF USE OR ABUSE OF THE INFORMATION CONTAINED HEREIN. USE AT YOUR OWN RISK.

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Section 1 - Web Resources

1. Shoulder Doctorhttp://shoulderdoc.co.uk

2. Self diagnosis testhttp://shoulderdoc.co.uk/patient_info/shoulder_dx/DiagnoseYourShoulder.htm

3. Understanding shoulder dislocation and separationhttp://www.emaxhealth.com/2/24/24889.html

4. Bodybuilding forumhttp://forum.bodybuilding.com

5. Rotator cuff informationhttp://orthopedics.about.com/cs/rotatorcuff/a/rotatorcuff.htm

6. Rotator cuff injury in depthhttp://www.emedicinehealth.com/rotator_cuff_injury/article_em.htm

7. Rotator cuff injury diagnosishttp://www.sportsinjuryclinic.net/cybertherapist/back/shoulder/rotatorcuff.htm

8. Links to excellent guideshttp://orthopedics.about.com/b/2006/04/28/the-best-shoulder-rehab-exercises.htm

9. Physio Roomhttp://www.physioroom.com/injuries/shoulder/index.php

10. Tons of shoulder informationhttp://www.shouldersolutions.com/default.php

11. Muscle building guidehttp://www.getstrongshoulders.com/bonus3/musclebuilding

12. Six pack abs guidehttp://www.getstrongshoulders.com/bonus3/sixpackabs

13. Easy fat loss guidehttp://www.getstrongshoulders.com/bonus3/easyfatloss

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14. Shoulder injury diagnosishttp://www.wrongdiagnosis.com/s/shoulder_injury/intro.htm

15. Rotator cuff injury diagnosishttp://www.newmayoclinicdiet.com/rotator-cuff-injury/diagnosis.html

16. Large list of injuries and informationhttp://orthopedics.about.com/cs/shouldersurgery/a/shoulderpain.htm

17. Information about "Frozen Shoulder"http://www.jointenterprise.co.uk

18. Variety of cold therapy packshttp://www.return2fitness.co.uk/Cold_Therapy/Cold_Packs_And_Wraps

19. Shoulder training routineshttp://bodybuilding.about.com/od/weighttrainingprinciples/a/train_shoulders_2.htm

20. 4 week shoulder strength programme http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=ce6e95d5f8795010VgnVCM100000cfe793cd____&page=2

21. List of good shoulder exerciseshttp://exercise.about.com/od/exerciseworkouts/ss/shoulderexercis.htm

22. Information about upper back painhttp://www.spine-health.com/conditions/upper-back-pain/causes-upper-back-pain

23. Safe bench press techniquehttp://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/

24. All about Tedonitishttp://en.wikipedia.org/wiki/Tendinitis

25. Keep your shoulder in the "safe zone"http://www.wellingtonortho.com/health/shoulder-safe.html

Section 2 - Image Resources

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Image credits:http://www.eorthopod.comhttp://www.utdol.comhttp://www.orthopedics.comGray's Anatomy

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Section 3 - Video Resources

1. Diesel Crew shoulder rehab protocol (~10m)http://www.youtube.com/watch?v=A0ONHZmsFec

This user also has many other related strength and powerlifting videos which are very well recorded and contain an excellent quality of instruction and advice.

2. Shoulder rehab exercises (~8m)http://www.youtube.com/watch?v=kDd6fwUgJIE

3. Shoulder rehab massage (~6m)http://www.youtube.com/watch?v=xWiI_bJ0DxU

This user has several videos on sports massage which are worth watching if you have a training partner who could do it.

4. Scapula rehab massage (~2m)http://www.youtube.com/watch?v=ap3ASr7OMYk

5. Further shoulder massage and relaxation (~10m)http://www.youtube.com/watch?v=kaeBuzAxkrs

6. Physical therapy shoulder exercises (~2m)http://www.youtube.com/watch?v=-k9L34_HNJ4

This user also has many other related short videos to do with shoulder stretches, physiotherapy, exercises and general advice.

7. Post-impingement rehab (~4m)http://www.youtube.com/watch?v=JUjyYoyzsfc

8. Shoulder pain rehab - rotator cuff strain (~6m)http://www.youtube.com/watch?v=EgfgIHdWgsk

9. Prehab/rehab shoulder joint (~2m)http://www.youtube.com/watch?v=uWQ1n5JPfw0

This user has many other videos for coping with pain post injury.

10. Understanding shoulder pain (~3m)http://www.youtube.com/watch?v=HULJU_ROdCI

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Section 4 - Article Resources

Shoulder Bursitis

Shoulder bursitis can be a painful ailment that keeps you from performing your daily routine. This condition is often referred to as bursitis tendonitis because of the great deal of similarities between the two terms when referring to shoulder bursitis. In contrast, however, the terms bursitis tendonitis have some subtle differences that will help specify treatments to cure the ailment.

Shoulder bursitis, specifically, is more of an inflammation of soft tissue that surrounds shoulder joints in the body. Generally, bursitis affects parts of the body that are movable, including the hips, knees, shoulders, elbows, ankles, and wrists, but the shoulders are highly susceptible to tendonitis. If it is not treated in a timely manner, it can be severe and cause long-term problems. If, however, you consult with a physician at the first sign of trouble, you can usually halt its effects and keep it from causing any damage.

The cause of pain in the shoulder joints is often due to shoulder bursitis. This happens when the bursa sac becomes inflamed and no longer performs the duty of cushioning the impact of the joints when they are moving around. It consists of a sac of fluid that acts as a pillow so that the bones, muscles, and tendons do not rub against each other, too. When a bursa becomes inflamed, moving and using the joints is very painful and often impossible due to stiffness.

Tendonitis in shoulder joints, on the other hand, is an inflammation of the area where the muscle gets narrower in order to join to a bone. The inflammation generally causes more blood flow through the area and, as a result, causes swelling. People who experience tendonitis in shoulder joints generally have a great deal of pain and loss of function in the upper arm areas as well. Tendonitis in shoulder joints is a common ailment for many people who have active lifestyles that involve sports demanding of the upper body.

People who are prone to acquiring tendonitis bursitis range in age from young teenagers to senior citizens. Oftentimes, tendonitis bursitis can result from a sudden injury to a joint or other body part that causes it to become inflamed and stiff. However, other than a traumatic injury, it can also result from repetitive moments throughout the day.

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Tendonitis bursitis can occur in the wrists and fingers because of typing for long periods throughout the day without good wrist positioning. It also occurs frequently in painters who are constantly moving their wrist joint when they work. Bursitis tendonitis can also be a result of staying in one position for a long time without stretching or changing positions. Lastly, shoulder bursitis tendonitis can also occur in people with similar ailments, such as rheumatoid arthritis, psoriatic arthritis, or gout.

Shoulder bursitis can happen to anybody. Age and lifestyle does not matter when talking about acquiring bursitis tendonitis. Shoulder bursitis has a number of causes, but luckily, there are a number of treatments and preventative measures to lessen you chances of getting it. Making sure you do range of motion exercises, stretches, and changing positions often when sitting for a long time will help your joints stay in proper functioning order.

Are you looking for treatment bursitis relief or more information about symptoms bursitis pain then visit http://bursitis.howyoucanlearnmore.com/

Rotator Cuff Exercises

You have an injured rotator cuff. Maybe even a tear. What are your options? Is there any way to avoid surgery and other intrusive measures? Through the intelligent and progressive use of specific rotator cuff exercises, under certain circumstances it is possible to heal your shoulder naturally and regain full, pain-free use of your arm again.

The delicate rotator cuff must be exercised in a gentle and cautious manner to avoid damaging the tissues further. These muscles respond best to high reps and low weight. When first starting out, stay around 12-14 reps per set and gradually build up to around 20-30 reps as your rotator cuff gets stronger. Strict form is essential so take your time and learn how to do the rotator cuff exercises correctly or else you could make your injury worse.

Besides resistance training, stretching should also be included in any complete rotator cuff therapy approach. Not only does stretching increase circulation, it also helps with range of motion and overall mobility. Anything you can do to improve blood flow to the area (stretching, massage, heat, etc.) will speed up the healing process.

By slowly and progressively strengthening through intelligent physical therapy, it may be possible to heal your shoulder naturally. Luckily, there are programs designed by specialists in rotator cuff rehab that may be able to help you.

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The best rehabilitation program in the world is still no guarantee of success. It's up to you to stay focused and work consistently. A full recovery may take several months, and in some cases a year or more. Are you prepared to go the distance? Properly done physical therapy has the potential to help you regain full use of your shoulder. The key is to be patient and consistent.

Use common sense and avoid the temptation to start performing rotator cuff exercises without the proper guidance. This is a sensitive area and healing must be approached in a very specific way. There is not a lot of margin for error and you could easily make your injury worse. A good rehab program is one that is developed by someone who specializes in rotator cuff injuries.

Yes, a torn rotator cuff can heal naturally. Check out http://rotatorcuffhealth.blogspot.com/ for a free report, "7 Tips To Immediately Reduce Rotator Cuff Pain" and more articles on solving rotator cuff injuries and shoulder stiffness... without surgery or intrusive methods.

Source: http://www.articlesbase.com/disabilities-articles/rotator-cuff-exercises-636875.html

Posture And Frozen Shoulder Exercise

You've pulled and stretched and stretched and pulled until your arm literally feels like it is begin ripped from your body. Worse yet, there is little change in your range of motion. Just the thought of fastening your bra sends shivers up your spine! You have done everything your therapist has told you to do. So why is your frozen shoulder exercise program ineffective?

Is it time to throw in the towel?

Maybe not. Maybe your program is missing a small element that could make a huge difference in day to day gains.

What is this elusive secret you ask?

Your POSTURE!

Simply by making minor adjustments in your posture during your stretching and strengthening routine you can considerable improvement in the effectiveness of your program. Now I'm assuming of course your program is designed or approved by a physician or licensed clinician (PT, OT, etc...).

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If you look in a mirror at your posture from a side view, you should see alignment of the ears with the shoulders, and the shoulders with the hips, knees, and ankles. Of course everyone is different anatomically, but the main point is that your joints are designed to work the best when in proper alignment.

If you see excessive protrusion of your chin when you are relaxed (head forward posture), then slightly retract you chin. If your upper back (the area between your shoulder blades) is excessively rounded, then begin sitting up taller prior to beginning your stretching exercise. Next, look at your shoulders from the side. If they are rounded forward, you'll need to pull them back. Think of pinching a small object such as a penny between your shoulder blades and you'll get the idea.

These small adjustments working together can make the difference in several degrees of functional range of motion you can achieve with your frozen shoulder exercise program.

Remember, if you want to maximize the effectiveness of your frozen shoulder treatment program, then remember to adjust your posture!

Rex Taylor writes various short articles on many different topics, mostly relating to the health care field. His web page reviews The Best of the Best paid treatment programs for frozen shoulder pain - http://www.researchedreview.com/frozen_shoulder.html

Shoulder Exercises For Joint Stability

Because of the complexity of the shoulder girdle, having not just 1 but 3 complex joints, it is at a greater risk for overuse injuries. This is why it is so important to do shoulder exercises that not only strengthens, but also stabilizes this area as well.

· The sternoclavicular joint is the only place that the upper extremity is actually attached to the rest of the skeleton.

· The acromioclavicular (ac joint) joint at the shoulder, joins the scapula with the clavicle.

· The glenohumeral or shoulder joint joins the humerus with the scapula.

The bones of the shoulder girdle are joined together at these 3 articulations

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where shoulder exercises begin.

Movement at any one of these 3 articulations may produce movement in other segments as they are all interconnected. Unfortunately, any shortening of a muscle group may cause restricted range of motion in the whole shoulder complex.

As you do shoulder exercises the muscles act in combination to produce motion. For instance, the combined motion of the scapula and humerus is called scapulohumeral rhythm and is necessary for the arm to achieve 180 degrees of elevation.

The first 30 degrees of abduction is accomplished by the humerus alone, then the scapula joins in to about 120 degrees, and finally the clavicle (collarbone) participates in the remaining 60 degrees of elevation.

Some muscles act as stabilizers for the bony parts of the shoulder complex to prevent unnecessary motion.

For instance the trapezius muscles are involved in stabilizing or depressing the scapula so you are able to more efficiently raise your arm for overhead shoulder exercises without putting the shoulder joint at risk for injury.

Because the shoulder is a ball and socket joint it rotates in many different directions and involves various different shoulder exercises muscles and positions.

· Shoulder Extension moves the upper arm down and backward working the muscles of the triceps, teres major, posterior deltoid, and latissimus dorsi. Effective exercises to work these muscles include triceps extension with an overhead cable machine and chest expansion on the Pilates reformer or Cadillac.

· Shoulder Flexion lifts the upper arm forward and upward working the muscles of the anterior deltoid, pectoralis major, and biceps brachii. An effective exercise to work these muscles is the overhead shoulder press.

Rotating shoulder exercises work the muscles of the rotator cuff. These rotate the arm both internally and externally.

· External rotation involves the muscle groups; teres minor, infraspinatus, and posterior deltoid. External shoulder rotation using a band or cable is effective in working these muscles.

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· Internal rotation of the shoulder involves the muscle groups; subscapularis, teres major, latissimus dorsi, pectoralis major, and anterior deltoid. Internal shoulder rotation using a band or cable is effective in working these muscles.

· Shoulder Abduction moves the arm laterally away from the body working the supraspinatus and middle deltoid. An effective exercise to work these muscle groups is doing a lateral or side arm using a light dumbell to begin.

· Shoulder Adduction moves the arm toward the midline of the body and involves the muscle groups; pectoralis major, latissimus dorsi, teres major, and posterior deltoid. Pulling a band or cable toward the body with the arm extended can effectively work these muscle groups.

What is it about those shoulder blades?

Well, Without the shoulder blades (scapula) our arms would hang off the end of our shoulders and either have too much range without control or a lack of range because the muscles would attach directly to our ribcage.

The shoulder blades act as a stable foundation for the arm to move freely. Muscular imbalances in the shoulder girdle will cause dysfunctional movement patterns throughout the body.

Scapular actions not only move and stabilize the shoulder blades, but they also flex, extend, abduct, and adduct the arm.

· Scapular rotation downward moves the outer tip of the scapula down and assists the arm in extension, adduction, and internal rotation. This shoulder exercise involves the muscle groups of the rhomboids, levator scapula, and pectoralis major.

· Scapular rotation upward moves the outer tip of the scapula upward and assists the arm in flexion, abduction, and external rotation. This exercise works the muscles of the serratus anterior and upper and lower trapezius.

· Scapular protraction moves the shoulder blades forward on the rib cage and shoulder girdle in a forward direction. The muscles involved are the pectoralis minor and the serratus anterior.

· Scapular retraction moves the shoulder girdle and blades together toward the vertebral column. The muscles working here are the rhomboids and

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middle trapezius.

· Scapular elevation moves the shoulder girdle and blades up the back toward the ear, like a shoulder shrug. Muscles working here are the upper traps and levator scapula.

· Scapular depression moves the shoulder girdle and blades down the back and involves the pectoralis minor and lower trapezius.

Jennifer Adolfs is a certified Pilates Mat and Equipment Specialist who works with musculoskeletal conditions including many shoulder joint conditions. Her new Pilates Ebook outlines exercises specifically for back and shoulder joint function and stability. Find more great articles and free tips by going to her web site at http://www.Pilates-Back-Joint-Exercise.com

Putting A Stop To Shoulder Pain And Rotator Cuff Injuries

The acromioclavicular joint (AC Joint or Rotator Cuff) of the shoulder facilitates the largest range of motion of any joint in the body. It is comprised of muscles, ligaments and tendons that work in harmony to coordinate movement in both the scapulae (shoulder blade) and arm. When functioning optimally, the rotator cuff allows an extremely wide range of motion, accounting for more than 1600 different positions, providing function for multiple activities, from work to recreation. When the rotator cuff is injured, the associated pain and dysfunction can completely disable a person's ability to perform normal activities.

A variety of injuries can occur that result in symptoms ranging from a general ache to dehabilitating pain and dysfunction of the shoulder joint. The most acute form of injury usually results from direct force trauma that occurs from impact on the shoulder joint. This can occur from a car accident, football tackle or fall, and generally results in at least one or more ligaments being detached as well as tendons being torn.

Another from of serious shoulder injury occurs from a muscle imbalance resulting from repetitive overuse. Unidirectional (one way) movement patterns cause the muscles that are controlling the movement direction to become stronger, larger and shorter than the opposing muscle groups, resulting in imbalanced muscles and therefore an imbalanced joint. Most often, the muscle imbalance results from excessive over utilization of the anterior (front) portion of the shoulder, resulting in the humerus riding forward in the joint capsule, which in turn, causes Impingement Syndrome

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or Thoracic Outlet Syndrome to occur. Although there are a number of shoulder injuries, these two are very common and are associated with overuse.

Impingement syndrome occurs from the anterior shoulder muscles pinching the supraspinatus muscle, resulting in severe pain when trying to reach above the hard or across the body towards the opposite shoulder. Thoracic Outlet Syndrome results from compression of the Brachial Plexus, the main branch consisting of the Radial, Median and Ulnar nerves, which control feeling and function of the entire extremity. Symptoms usually consist of the entire hand falling asleep when the hands are out in front of the body at chest level or above the head, as raising the arms causes increased pressure on the anterior shoulder/ upper pectoral region where the Brachial Plexus lies.

With this in mind, many physicians and therapists recommend exercises to strengthen the musculature in and around the shoulder joint in order to eliminate or prevent muscle imbalances, while simultaneously increasing overall shoulder strength and joint integrity. When properly devised, an exercise regimen can build strength and provide flexibility for both muscles and tendons. This in turn prevents undue stress and strain on the acromioclavicular joint and its ligaments and tendons.

Rotator cuff exercises provide a safe, easy way to both prevent and rehabilitate shoulder injuries. Creating more strength and integrity in the shoulder joint than is going to be used by a particular activity can greatly protect the area from injury. If the joint is made to withstand 400lbs of pressure and it is only asked to use 300 lbs, it is going to be less prone to injury as it is stronger than the force that it is being subjected to. This is such an important key in preventing injuries. Prepare the body for the activity; do not perform the activity in order to prepare the body for that activity. And if an injury does occur and rehabilitation is necessary, it is again important to realize that the injured muscles will never regain their original strength unless specifically isolated and subjected to resistance training to bring them up to pre-injury levels and beyond. Research suggests that within as little as 4-6 weeks, performing a regular strengthening routine using free weights, resistance bands and/or flextend, most patients report substantial improvement.

Remember to always consult your primary care physician about an injury that may have occurred so that you receive a correct diagnosis.

Jeff P. Anliker, LMT, is a Massge Therapist and inventor of products, like

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Flextend / Restore, that are used by physicians, trainers, professional musicians and athletes around the world to prevent and treat disorders like carpal tunnel syndrome, rotator cuff disorders and other types of repetitive strain injuries affecting the upper extremity.

http://www.repetitive-strain.com

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