Shoulder Pain Newmarket Ontario
Shoulder Pain
Exercise #1
The goal of these exercises is to strengthen those smaller stabilizing muscles that surround the shoulder. These smaller muscles need to be balanced in both strength and flexibility. Disfunction of the shoulder is caused when there is an imbalance of strength and flexibility. Disfunction will quickly turn into pain.
This series of exercises to treat your shoulder pain are called the buchberger-12. The buchberger-12 is a series of 12 shoulder exercises that are used to strengthen the rotator cuff and the muscles that stabilize the shoulder blade. These 12 exercises serve as a way to prepare and protect the shoulder from the stresses brought on by overhand throwing sports/activites. The Buchberger-12 is geared toward overhand throwing athletes, however, these exercises can be used as a method of general shoulder rehabilitation, and act as a safe alternative to shoulder exercises that cause pain.
Exercise 1- Side lying Abduction
The Patient is side lying on mat with both legs bent. Support your upper body by propping yourself up onto your elbow with the arm closest to the floor. The top leg should be bent and have the knee facing ceiling with the foot flat on the floor . Have the free arm in full extension holding a weight between 3-5lbs with thumb pointing forward. Start with the weight at the level of the lower knee and raise the extended arm to the level of the upper bent knee, without going higher than the level of the shoulder, hold for 3 seconds, slowly lower to starting position. Repeat 10 times for 3 sets.
STAY TUNED FOR EXERCISE #2!
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