There was a time when I was working out way too hard. I really pushed my limits. And then something happened - I got a shoulder injury from training too hard. I've had injuries before and they were never a big deal; they always healed with time. But not this time. Four months later, the injury was not improving at all. That was when I decided to see a chiropractor and he suggested ultrasound therapy.
When my chiropractor said he would try ultrasound therapy, I told him that I'd already had an ultrasound and it couldn't find anything wrong with my shoulder. He replied, "No, no - I mean ultrasound therapy. It's the same technology as a regular ultrasound but more intense to help heal scar tissue." So, I tried it. Two days after I tried it, it started to feel better for the first time. I was happy.
After my first ultrasound therapy session, I had to research it because it was something I'd never heard of before. I found that ultrasound therapy does many things, including healing scar tissue, reducing irritation to nerves, reducing inflammation, and increasing metabolism to the affected area.
As well, I asked my chiropractor why my shoulder wouldn't heal on it's own since every other injury I've ever had always healed on it's own. He said that shoulder injuries are much more complicated since you're always using it in your day-to-day life and, thus, never give it enough rest to heal on it's own.
So, after my first visit to the chiropractor, my shoulder felt better, but not fully healed. I went in four a few more sessions. Within a single month of my first ultrasound therapy session, I had great results - my shoulder was fully healed!
Tino writes a blog about lottery winners from around the world, including people that have won lotteries from USA, Canada, England, and India.
Article Source: http://EzineArticles.com/?expert=Tino_Sundin
Watch Out For Swim Shoulder Rotary Cuff Injury
Before we talk about our main subject, shoulder injuries, here's a quick energy tip for women swimmers; for an easy way to keep your energy levels high during your swim workout, try eating peanut butter on whole-wheat crackers before.
Stay hydrated during a workout by drinking two 8-ounce (250ml) glasses of water 1 hour before. If you wait until you're thirsty - it's already too late!
Swimming and Shoulder Injuries in WomenRotary Cuff Injury
Ladies, the biggest source of swimming injuries is the shoulder. Butterfly swimming is considered the stroke most likely to cause injury, with Freestyle (otherwise known as Front Crawl) coming second.Rotary Cuff Injury
The shoulder is a very complex piece of anatomy. So if you have hurt your shoulder, it can be quite difficult for professionals to diagnose exactly which muscle has been injured. If your shoulder is hurting while you swim, it's best to decrease or temporarily stop the exercise that's hurting. You should consider staying away from the pool for at least a week or two.Rotary Cuff Injury
Ask yourself what you might have been doing to cause pain; have you had a sudden increase in training distance or intensity? Keep increases in workload to less than 10% per week.
Are you using only one stroke during your workout? You will gain more from cross training with other strokes.Rotary Cuff Injury
We are often taught to 'reach and roll' when we put our hands in the water to start our pull. Might you be reaching too far and over-rotating, crossing over in freestyle when pulling? Don't over-stretch your shoulders in an attempt to increase the range of your stroke. Instead, back off a little and start your pull before your arm is fully extended. You might feel you are short-stroking a little bit, but the difference is slight.Rotary Cuff Injury
Do you use hand paddles? Stop. Paddles put a great deal of unnatural pressure on your shoulders and you likely don't really need them. Any use of hand paddle training devices while injured can add to a swimmer's problems. Most paddles will cause shoulder problems, given time. Instead, use leg fins so you can start going through the motions of your armstroke without much effort.
Concentrate on improving your leg action. Emphasize a steady, even kick to take pressure off your shoulders. As mentioned above, try fins for a while.Rotary Cuff Injury
One of the most important things in stroke technique, when it comes to freestyle and avoiding shoulder injuries is to bend your elbows underwater during the pull. This is proper form and will keep you from putting your shoulder in an awkward position that leads to problems. You still want to roll your body, but instead of initiating the roll with your shoulders, snap your hips.
If you breathe to only one side, you will develop the muscles more on one side than the other. This could cause a shoulder problem. To avoid lop-sided strength, ensure you use bilateral (on both sides) breathing in your workouts.
Rotary Cuff Injury
***
You're Now In Rehab
If you have a shoulder injury, according to the Mayo Clinic; initially consider use of an ice-pack (cryotherapy). Later, change to contrasting treatments of moist heat and an ice-pack, twice per day. Ensure you see your doctor if pain continues.
Special Exercises
Rotary Cuff Injury
Employ pain-free isometric and elastic cord exercises with low resistance and a high number of repetitions two to three times daily. Using a 'theraband' or surgical tubing for some light resistance exercises can help in your rehabilitation. Exercises with these help strengthen your muscles without aggravating the injury.
Knee push-ups, regular push ups and wall leans (standing push ups against the wall), can help your conditioning program.
Summary
A shoulder injury forces you to slow down. When you've had some time away from swimming and are resuming training, always ease back into it. Start with something very light, like 800m the first day, 900m the next. Consider this as an opportunity to gently improve your stroke technique and drills, while you get back to full health.
Roger Hall of COEGA Sunwear develops tips and clothing that provide you with Style, Comfort and Protection. Find out how to protect yourself with more popular FREE Tips for active women of all ages, available at: => http://store.coegawear.com/index.asp?PageAction=Custom&ID=20 Rotary Cuff Injury
Article Source: http://EzineArticles.com/?expert=Roger_Hall
Stay hydrated during a workout by drinking two 8-ounce (250ml) glasses of water 1 hour before. If you wait until you're thirsty - it's already too late!
Swimming and Shoulder Injuries in WomenRotary Cuff Injury
Ladies, the biggest source of swimming injuries is the shoulder. Butterfly swimming is considered the stroke most likely to cause injury, with Freestyle (otherwise known as Front Crawl) coming second.Rotary Cuff Injury
The shoulder is a very complex piece of anatomy. So if you have hurt your shoulder, it can be quite difficult for professionals to diagnose exactly which muscle has been injured. If your shoulder is hurting while you swim, it's best to decrease or temporarily stop the exercise that's hurting. You should consider staying away from the pool for at least a week or two.Rotary Cuff Injury
Ask yourself what you might have been doing to cause pain; have you had a sudden increase in training distance or intensity? Keep increases in workload to less than 10% per week.
Are you using only one stroke during your workout? You will gain more from cross training with other strokes.Rotary Cuff Injury
We are often taught to 'reach and roll' when we put our hands in the water to start our pull. Might you be reaching too far and over-rotating, crossing over in freestyle when pulling? Don't over-stretch your shoulders in an attempt to increase the range of your stroke. Instead, back off a little and start your pull before your arm is fully extended. You might feel you are short-stroking a little bit, but the difference is slight.Rotary Cuff Injury
Do you use hand paddles? Stop. Paddles put a great deal of unnatural pressure on your shoulders and you likely don't really need them. Any use of hand paddle training devices while injured can add to a swimmer's problems. Most paddles will cause shoulder problems, given time. Instead, use leg fins so you can start going through the motions of your armstroke without much effort.
Concentrate on improving your leg action. Emphasize a steady, even kick to take pressure off your shoulders. As mentioned above, try fins for a while.Rotary Cuff Injury
One of the most important things in stroke technique, when it comes to freestyle and avoiding shoulder injuries is to bend your elbows underwater during the pull. This is proper form and will keep you from putting your shoulder in an awkward position that leads to problems. You still want to roll your body, but instead of initiating the roll with your shoulders, snap your hips.
If you breathe to only one side, you will develop the muscles more on one side than the other. This could cause a shoulder problem. To avoid lop-sided strength, ensure you use bilateral (on both sides) breathing in your workouts.
Rotary Cuff Injury
***
You're Now In Rehab
If you have a shoulder injury, according to the Mayo Clinic; initially consider use of an ice-pack (cryotherapy). Later, change to contrasting treatments of moist heat and an ice-pack, twice per day. Ensure you see your doctor if pain continues.
Special Exercises
Rotary Cuff Injury
Employ pain-free isometric and elastic cord exercises with low resistance and a high number of repetitions two to three times daily. Using a 'theraband' or surgical tubing for some light resistance exercises can help in your rehabilitation. Exercises with these help strengthen your muscles without aggravating the injury.
Knee push-ups, regular push ups and wall leans (standing push ups against the wall), can help your conditioning program.
Summary
A shoulder injury forces you to slow down. When you've had some time away from swimming and are resuming training, always ease back into it. Start with something very light, like 800m the first day, 900m the next. Consider this as an opportunity to gently improve your stroke technique and drills, while you get back to full health.
Roger Hall of COEGA Sunwear develops tips and clothing that provide you with Style, Comfort and Protection. Find out how to protect yourself with more popular FREE Tips for active women of all ages, available at: => http://store.coegawear.com/index.asp?PageAction=Custom&ID=20 Rotary Cuff Injury
Article Source: http://EzineArticles.com/?expert=Roger_Hall
Low Lever Laser For Rotary Cuff Injury
Causalgia, reflex sympathetic dystrophy, and the shoulder - hand - finger syndrome have been group into a characteristic medical condition that may cause severe, intractable pain and progressive functional impairment and disability
This condition is not rare for stroke problem,,Rotary Cuff Injury
The circulation of upper extremity can be roughly divided into arterial and venous component : first, the arterial component. It is refers to cardiac pumping, proceeding to the distal portion of the extremity. The 2nd are the venous return and lymphatic system. The muscles of the hand and arm force the fluid proximally by means of “pumps”Rotary Cuff Injury
Mr Djoko, got stroke , nearly two years ago, hemiparetic with spasm at his right hand. This was the iniciating factor for his problem. He sent by neurologist due to pain on his right side. I found shoulder limitation , and swollen.
Low level laser given by transcutaneus approach 5 times ,everyday. I asked him to move his right extremity frequently.
Injury of shoulder Rotary Cuff Injury
Mr Djoko visited my office again two weeks ago. This time, the pain suffered his left hand. almost a month ago, he slipped on stairs, grabbed the guard raill by his left hand. His tendon of biceps became overstrech.
Three times simultaneus transcutaneus low level laser not enough for this condition. It was very painfull for him, sometimes he feels pain on his chest
I used ILIB , combined with probe to delivery the laser. Probe go a long tendon biceps , also administered to ganglion stelata to block the nerve. Pain decreased , and diminished after the 7th treatment.Rotary Cuff Injury
Discussion:
Pity mr Djoko. Yes, we could deliver laser as a nerve block, like using anesthetic agent.
An effective stellate block is judged if there is pain relief. Mr Djoko found, after stellate block using laser, the pain relief more rapid.
For both shoulder, the stiffness should be treated . active exercises of the shoulder and hand must be instituted as soon ans as energitically as the medical condition permits.
Mr Djoko found, along with pain decreasing , his hemiparetic side could moved more easily.Rotary Cuff Injury
For his right arm, the problem iniciated only of his shoulder limitation , but for the left side, the manuver slipped on strairs sreching the biceps and the brachial plexus. So, it is more painfull, and more difficult to manage.
May be probe as anaesthetic was enough, but his fear must considerable. A man, both side hand injures , still works as goverment employee, it is fearfull.Rotary Cuff Injury
There are some papers about laser for causalgia. I didn't find yet laser administered to the ganglion. I saw this kind aproach when I joined WALT Conggres in Tsukuba Japan, 2002.
http://rehab-med.blogspot.com
Article Source: http://EzineArticles.com/?expert=Nury_Nusdwinuringtyas Rotary Cuff Injury
This condition is not rare for stroke problem,,Rotary Cuff Injury
The circulation of upper extremity can be roughly divided into arterial and venous component : first, the arterial component. It is refers to cardiac pumping, proceeding to the distal portion of the extremity. The 2nd are the venous return and lymphatic system. The muscles of the hand and arm force the fluid proximally by means of “pumps”Rotary Cuff Injury
Mr Djoko, got stroke , nearly two years ago, hemiparetic with spasm at his right hand. This was the iniciating factor for his problem. He sent by neurologist due to pain on his right side. I found shoulder limitation , and swollen.
Low level laser given by transcutaneus approach 5 times ,everyday. I asked him to move his right extremity frequently.
Injury of shoulder Rotary Cuff Injury
Mr Djoko visited my office again two weeks ago. This time, the pain suffered his left hand. almost a month ago, he slipped on stairs, grabbed the guard raill by his left hand. His tendon of biceps became overstrech.
Three times simultaneus transcutaneus low level laser not enough for this condition. It was very painfull for him, sometimes he feels pain on his chest
I used ILIB , combined with probe to delivery the laser. Probe go a long tendon biceps , also administered to ganglion stelata to block the nerve. Pain decreased , and diminished after the 7th treatment.Rotary Cuff Injury
Discussion:
Pity mr Djoko. Yes, we could deliver laser as a nerve block, like using anesthetic agent.
An effective stellate block is judged if there is pain relief. Mr Djoko found, after stellate block using laser, the pain relief more rapid.
For both shoulder, the stiffness should be treated . active exercises of the shoulder and hand must be instituted as soon ans as energitically as the medical condition permits.
Mr Djoko found, along with pain decreasing , his hemiparetic side could moved more easily.Rotary Cuff Injury
For his right arm, the problem iniciated only of his shoulder limitation , but for the left side, the manuver slipped on strairs sreching the biceps and the brachial plexus. So, it is more painfull, and more difficult to manage.
May be probe as anaesthetic was enough, but his fear must considerable. A man, both side hand injures , still works as goverment employee, it is fearfull.Rotary Cuff Injury
There are some papers about laser for causalgia. I didn't find yet laser administered to the ganglion. I saw this kind aproach when I joined WALT Conggres in Tsukuba Japan, 2002.
http://rehab-med.blogspot.com
Article Source: http://EzineArticles.com/?expert=Nury_Nusdwinuringtyas Rotary Cuff Injury
Shoulder Injury - The Prevention
I don’t care how strong are or how many years you have been lifting weight. If you lift heavy and do not employ sound technique doing the movements you will eventually get a shoulder injury, its just the nature of the game.
The sad thing about working shoulders for bodybuilders, is the very exercises that can cause the most injury work the best for building muscle. This means that many bodybuilders are torn ( no pun intended) between great results and the possibility of injury. For many especially the younger lifters the idea of large full muscle outweigh the probability of injury.
The two most common things that lifters do while exercising that can cause injury to their joints and muscles are; performing an un-natural stretch during and movement and the second is putting a joint in an un-natural position. Notice the word un-natural is the focus here.
When a movement seems to hurt or feel weird while doing it, even if you are using no weight at all then that is an indicator that you should not be doing that movement. Our body for the most part knows what is right for us even better than we do.
Now I want to make sure you understand the different between a difficult movement and an un-natural movement. Heavy Squats are difficult behind the neck shoulder presses are un-natural! Let me expand on this for a moment. Sit in a chair with your palms facing down on your knees. Now while keeping your elbows at your side rotates your forearms up and rearward so that your palms are facing forward and the back of your hand backward. Now continue to rotate your palms rearward until the palms are facing slightly up and are position behind your shoulders. Think about how that feels, because that un-natural position is the correct position for doing behind the neck shoulder presses.
So now that understand what an unnatural position feels like lets address the main four culprits of shoulder injury. Ok here are the bad guys;
The first is the dumbbell fly By keeping the elbows straight and over stretching at the bottom of the movement you are putting you shoulder in an un-natural position and possibly causing shoulder injury. The correct way to do this movement is to bend at the elbow, like your hugging a fat girl ( what? Fat Girls need loving too) and remember to bring arms down only to the point where the elbow is level with the center of your rib cage.
The behind the neck shoulder press This feels un-natural don’t it? That because in order to get enough range of motion to grow you have to put your shoulder in a compromising position for injury The correct way is to drop this exercise all together, and replace it with front of neck shoulder presses. When doing shoulder presses to the front push all the way up just before lock out and come down only until the elbows are slightly below parallel with the floor. For most people that puts the bar just at eye level at the bottom of the movement. Any more can cause lower back problems.
The Lat pull down to the back of the neck This is one that I only see women do for some reason. Once again it don’t even feel natural, does it? The correct way to do this is to arch your lower back ever so slightly, and using a shoulder width or less grip pull the bar down until it touches the bottom of your chest (pec). I see guys in the gym come only down until it is eye level; I really believe that either way is correct. However the lats will get a better contraction when the bar touches the chest!
The last exercise is the pull up This particular exercise has two different incorrect variations. The first is to pull to the back of the neck. I think I stressed the problem with any exercise going to the back of the neck already. The second incorrect variation to the pull up is to select too wide a grip. For some reason many people believe that the wider the grip the wider the back muscles. I don’t have time to go into the function of the muscles, but understand, if you want to build a big wide back you are more likely to do so with narrow and medium grip pull ups then you will with wide. The correct way to this is to either grip the bar with a shoulder width grip and pull you body up until the chest meet the bar, or use a “V-Bar” or chinning triangle over the pull-up bar and pull upward until your chest touches the chinning triangle.
If you have never had any shoulder problems this will help you avoid them altogether. If you’ve had them (shoulder injuries) in the past following these simple changes will avoid future injury, and help you to get the most out of your workouts.
About Author
With over 25 years of bodybuilding experience. 15 years as a competitive bodybuilder 15 years as a personal trainer and 10 years as a trainer of competitive bodybuilders. You can tap into the years of experience of this bodybuilding savant at http://www.Fire-Iron-Online.com
NOTE: You have full permission to reprint this article within your website or newsletter as long as you leave the article fully intact and include the "About The Author" resource box. Thanks! :-)
Article Source: http://EzineArticles.com/?expert=Troy_Pearsall
The sad thing about working shoulders for bodybuilders, is the very exercises that can cause the most injury work the best for building muscle. This means that many bodybuilders are torn ( no pun intended) between great results and the possibility of injury. For many especially the younger lifters the idea of large full muscle outweigh the probability of injury.
The two most common things that lifters do while exercising that can cause injury to their joints and muscles are; performing an un-natural stretch during and movement and the second is putting a joint in an un-natural position. Notice the word un-natural is the focus here.
When a movement seems to hurt or feel weird while doing it, even if you are using no weight at all then that is an indicator that you should not be doing that movement. Our body for the most part knows what is right for us even better than we do.
Now I want to make sure you understand the different between a difficult movement and an un-natural movement. Heavy Squats are difficult behind the neck shoulder presses are un-natural! Let me expand on this for a moment. Sit in a chair with your palms facing down on your knees. Now while keeping your elbows at your side rotates your forearms up and rearward so that your palms are facing forward and the back of your hand backward. Now continue to rotate your palms rearward until the palms are facing slightly up and are position behind your shoulders. Think about how that feels, because that un-natural position is the correct position for doing behind the neck shoulder presses.
So now that understand what an unnatural position feels like lets address the main four culprits of shoulder injury. Ok here are the bad guys;
The first is the dumbbell fly By keeping the elbows straight and over stretching at the bottom of the movement you are putting you shoulder in an un-natural position and possibly causing shoulder injury. The correct way to do this movement is to bend at the elbow, like your hugging a fat girl ( what? Fat Girls need loving too) and remember to bring arms down only to the point where the elbow is level with the center of your rib cage.
The behind the neck shoulder press This feels un-natural don’t it? That because in order to get enough range of motion to grow you have to put your shoulder in a compromising position for injury The correct way is to drop this exercise all together, and replace it with front of neck shoulder presses. When doing shoulder presses to the front push all the way up just before lock out and come down only until the elbows are slightly below parallel with the floor. For most people that puts the bar just at eye level at the bottom of the movement. Any more can cause lower back problems.
The Lat pull down to the back of the neck This is one that I only see women do for some reason. Once again it don’t even feel natural, does it? The correct way to do this is to arch your lower back ever so slightly, and using a shoulder width or less grip pull the bar down until it touches the bottom of your chest (pec). I see guys in the gym come only down until it is eye level; I really believe that either way is correct. However the lats will get a better contraction when the bar touches the chest!
The last exercise is the pull up This particular exercise has two different incorrect variations. The first is to pull to the back of the neck. I think I stressed the problem with any exercise going to the back of the neck already. The second incorrect variation to the pull up is to select too wide a grip. For some reason many people believe that the wider the grip the wider the back muscles. I don’t have time to go into the function of the muscles, but understand, if you want to build a big wide back you are more likely to do so with narrow and medium grip pull ups then you will with wide. The correct way to this is to either grip the bar with a shoulder width grip and pull you body up until the chest meet the bar, or use a “V-Bar” or chinning triangle over the pull-up bar and pull upward until your chest touches the chinning triangle.
If you have never had any shoulder problems this will help you avoid them altogether. If you’ve had them (shoulder injuries) in the past following these simple changes will avoid future injury, and help you to get the most out of your workouts.
About Author
With over 25 years of bodybuilding experience. 15 years as a competitive bodybuilder 15 years as a personal trainer and 10 years as a trainer of competitive bodybuilders. You can tap into the years of experience of this bodybuilding savant at http://www.Fire-Iron-Online.com
NOTE: You have full permission to reprint this article within your website or newsletter as long as you leave the article fully intact and include the "About The Author" resource box. Thanks! :-)
Article Source: http://EzineArticles.com/?expert=Troy_Pearsall
Healing Joint Injuries - Why Rotator Cuff Exercises Are Helpful
Rotator cuff exercises can be beneficial to anyone with a previous injury or for those who are in a high-risk category for injuries to occur. High-risk categories for injuries include those who play sports, have heavy physical labor jobs, those in the health-care industry, and even those who just do consistent repetitive motions. Weight-training is also another risk factor for rotator cuff injuries.
The biggest key to preventing rotator cuff injuries is to be aware of any type of pain in your shoulder, and don't continue any type of activities that hurt until after you've spoken with your physician. While there is still some debate as to whether or not rotator cuff exercises will actually strengthen the rotator cuff and shoulders, it's not a bad idea to try these with the advice and supervision of your physician or a physical therapist.
If you do happen to injure your rotator cuff you will likely have symptoms such as pain when you attempt to move your arm upward and away from your torso, pain and weakness in the arm along with a definite soreness in your shoulder area. An indicator that you've had an injury occur is whenever any type of basic activities that require you to lift your arm upwards- whether you're lifting or not- hurt to do.
Rotator cuff pain usually will occur in most people- especially in men- as they age, regardless of whether there has been an injury or not. This is is due to the normal "wear and tear" of life on our joints. The key to knowing whether your pain is due to an injury or not is to seek the advice of your physician, early treatment is the best prevention for surgery that there is.
Rotator cuff exercises can- to some degree, as with any other type of exercise- help to strengthen the area of muscles responsible for mobility in the shoulder. For those already injured, a good orthopedic surgeon or specialist can refer you to a physical therapist who will then recommend some types of exercises and movements that will actually help heal the injury and prevent further damage.
The actual term "rotator cuff" refers to a group of muscles that help to stabilize the shoulder and help the arm function. If you've torn a rotator cuff, the best treatments are to rest the entire area- minimalize movement of the area and joints. Apply ice packs several times a day, this will help to reduce inflammation and encourages circulation which will help promote healing.
Specific rotator cuff exercises can be found either by discussing with your physician, or doing a search on the internet- various medical websites have instructions and diagrams for all types of muscle and joint exercises. Yoga is also a good form of exercise for prevention and promoting healing, because it is low-impact and poses can be modified to adjust for losses in mobility.
Wendy Pan is an accomplished niche website developer and author. To learn more about rotator cuff exercises, please visit Joint Health Now for current articles and discussions.
Article Source: http://EzineArticles.com/?expert=Wendy_Pan
The biggest key to preventing rotator cuff injuries is to be aware of any type of pain in your shoulder, and don't continue any type of activities that hurt until after you've spoken with your physician. While there is still some debate as to whether or not rotator cuff exercises will actually strengthen the rotator cuff and shoulders, it's not a bad idea to try these with the advice and supervision of your physician or a physical therapist.
If you do happen to injure your rotator cuff you will likely have symptoms such as pain when you attempt to move your arm upward and away from your torso, pain and weakness in the arm along with a definite soreness in your shoulder area. An indicator that you've had an injury occur is whenever any type of basic activities that require you to lift your arm upwards- whether you're lifting or not- hurt to do.
Rotator cuff pain usually will occur in most people- especially in men- as they age, regardless of whether there has been an injury or not. This is is due to the normal "wear and tear" of life on our joints. The key to knowing whether your pain is due to an injury or not is to seek the advice of your physician, early treatment is the best prevention for surgery that there is.
Rotator cuff exercises can- to some degree, as with any other type of exercise- help to strengthen the area of muscles responsible for mobility in the shoulder. For those already injured, a good orthopedic surgeon or specialist can refer you to a physical therapist who will then recommend some types of exercises and movements that will actually help heal the injury and prevent further damage.
The actual term "rotator cuff" refers to a group of muscles that help to stabilize the shoulder and help the arm function. If you've torn a rotator cuff, the best treatments are to rest the entire area- minimalize movement of the area and joints. Apply ice packs several times a day, this will help to reduce inflammation and encourages circulation which will help promote healing.
Specific rotator cuff exercises can be found either by discussing with your physician, or doing a search on the internet- various medical websites have instructions and diagrams for all types of muscle and joint exercises. Yoga is also a good form of exercise for prevention and promoting healing, because it is low-impact and poses can be modified to adjust for losses in mobility.
Wendy Pan is an accomplished niche website developer and author. To learn more about rotator cuff exercises, please visit Joint Health Now for current articles and discussions.
Article Source: http://EzineArticles.com/?expert=Wendy_Pan
Dangerous Shoulder Exercises
Have you ever suffered from shoulder discomfort after working out? I am referring to aching or sharp pain experienced in the front of the shoulder or lateral upper arm that is felt with overhead activities, reaching behind the back or even laying on the shoulder. These symptoms are often indicative of rotator cuff inflammation. This is a common problem for many people who perform resistance training on a regular basis Rotary Cuff Injury. It is also a problem that can easily be prevented by modifying the following “dangerous shoulder exercises.”
Bench Press – This is a popular exercise chosen to build the chest, along with the anterior deltoid and triceps. Most teach taking the bar down until it lightly touches the chest. However, I believe this is unsafe because it exposes the anterior shoulder capsule to excessive load, in addition to compressing the soft tissue of the rotator cuff between the humerus and the acromion. Over time, with repeated bouts and heavy loads, the rotator cuff becomes inflamed.
Individuals with any anterior shoulder laxity (loose joints) or history of subluxation/dislocation are also at increase risk for rotator cuff injury or labral (shoulder cartilage) damage. Furthermore, you also have the potential to rupture the pectoralis tendon with full range pressing during heavy loads. The safe answer is to lower the bar until the upper arm is parallel to the floor (elbow bent to 90 degrees). This prevents the shoulder joint from moving into the unsafe range. The same advice applies to push-ups.
Lat Pull Downs – This is a good exercise to strengthen the back, but when done behind the head it can cause problems. Like the bench press, pulling the bar down behind the head positions the humerus in such a way that the rotator cuff can be pinched. This may depend on other factors, including the shape of a person’s acromion and degree of any present arthritis, but I still believe the risk outweighs any benefit. Not to mention that keeping the bar in front of the head still accomplishes the same movement for the target muscle, while eliminating the risk of Rotary Cuff Injury. Remember not to sway during the movement, and position the body in a slightly reclined position, pulling the bar toward the sternum. Another unrelated reason not to do behind the neck pull downs is that it places undue stress on the cervical spine.
Military Press – This exercise when performed behind the neck with a bar, positions the shoulder in the aforementioned unfavorable position. Done repeatedly, the rotator cuff can become inflamed Rotary Cuff Injury. Similar to behind the neck pull downs, you also expose your neck to unnecessary stress. It is safer to perform the exercise in front of the head or utilize dumbbells and work in the scapular plane. You must watch to avoid arching the low back and it is best to use a bench with back support to prevent this.
Dips/Upright Row – As before, the key mistake made with these exercises is allowing the shoulder to move beyond 90 degrees relative to a position parallel to the floor or perpendicular to the body. I always recommend stopping at 90 degrees to protect the shoulder capsule and the rotator cuff.
Dumbbell Lateral Raise – In my opinion, this exercise is often done incorrectly. The mistakes include lifting too much weight, keeping the arms straight, and raising the arms out away from the body in the plane of the body. The force on the rotator cuff reaches 90% of your body weight when the arms are raised to 90 degrees with the arms straight and in the plane of the body. That is a lot of force on four relatively small rotator cuff muscles. The target muscle is the lateral deltoid, but the rotator cuff is extremely active, and it functions to allow you to raise the arm by depressing the humerus so that it passes under the acromion during active elevation. When heavy loads are introduced in the wrong plane of motion, disaster usually occurs. I am fanatical about performing this exercise correctly.
The proper way to execute a lateral raise is to keep the elbows comfortably flexed (20-30 degrees) and raise the arm to no higher than parallel to the floor. The arm should be in the scapular plane of motion (approximately 30-45 degrees from being perpendicular to the body) and the weight should be relatively light. Once you feel you have to shrug or use momentum to raise the weight, you need to rest or lower the weight. In my opinion, this is one of the worst exercises for the shoulder if done incorrectly.
In summary, I want to emphasize that good intentions may spell bad results for the shoulder if proper form is lacking. The rotator cuff and shoulder joint is extremely vulnerable to heavy loads and repetitive bouts of exercise. Gradually, it may become inflamed and hinder or limit your workout altogether. Be sure to master form before increasing weight, and do not attempt to work through pain, as this often perpetuates the problem. Remember to assess risk and reward at all times, and rest assured that these modifications will not hinder your gains. Instead, they will prevent missed time in the gym and produce happier, healthier shoulders!
Copyright © 2004 Brian Schiff.
Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. To learn more about preventing shoulder injuries or resolving rotator cuff pain, visit http://www.rotatorcufftraining.com.
Article Source: http://EzineArticles.com/?expert=Brian_Schiff
Bench Press – This is a popular exercise chosen to build the chest, along with the anterior deltoid and triceps. Most teach taking the bar down until it lightly touches the chest. However, I believe this is unsafe because it exposes the anterior shoulder capsule to excessive load, in addition to compressing the soft tissue of the rotator cuff between the humerus and the acromion. Over time, with repeated bouts and heavy loads, the rotator cuff becomes inflamed.
Individuals with any anterior shoulder laxity (loose joints) or history of subluxation/dislocation are also at increase risk for rotator cuff injury or labral (shoulder cartilage) damage. Furthermore, you also have the potential to rupture the pectoralis tendon with full range pressing during heavy loads. The safe answer is to lower the bar until the upper arm is parallel to the floor (elbow bent to 90 degrees). This prevents the shoulder joint from moving into the unsafe range. The same advice applies to push-ups.
Lat Pull Downs – This is a good exercise to strengthen the back, but when done behind the head it can cause problems. Like the bench press, pulling the bar down behind the head positions the humerus in such a way that the rotator cuff can be pinched. This may depend on other factors, including the shape of a person’s acromion and degree of any present arthritis, but I still believe the risk outweighs any benefit. Not to mention that keeping the bar in front of the head still accomplishes the same movement for the target muscle, while eliminating the risk of Rotary Cuff Injury. Remember not to sway during the movement, and position the body in a slightly reclined position, pulling the bar toward the sternum. Another unrelated reason not to do behind the neck pull downs is that it places undue stress on the cervical spine.
Military Press – This exercise when performed behind the neck with a bar, positions the shoulder in the aforementioned unfavorable position. Done repeatedly, the rotator cuff can become inflamed Rotary Cuff Injury. Similar to behind the neck pull downs, you also expose your neck to unnecessary stress. It is safer to perform the exercise in front of the head or utilize dumbbells and work in the scapular plane. You must watch to avoid arching the low back and it is best to use a bench with back support to prevent this.
Dips/Upright Row – As before, the key mistake made with these exercises is allowing the shoulder to move beyond 90 degrees relative to a position parallel to the floor or perpendicular to the body. I always recommend stopping at 90 degrees to protect the shoulder capsule and the rotator cuff.
Dumbbell Lateral Raise – In my opinion, this exercise is often done incorrectly. The mistakes include lifting too much weight, keeping the arms straight, and raising the arms out away from the body in the plane of the body. The force on the rotator cuff reaches 90% of your body weight when the arms are raised to 90 degrees with the arms straight and in the plane of the body. That is a lot of force on four relatively small rotator cuff muscles. The target muscle is the lateral deltoid, but the rotator cuff is extremely active, and it functions to allow you to raise the arm by depressing the humerus so that it passes under the acromion during active elevation. When heavy loads are introduced in the wrong plane of motion, disaster usually occurs. I am fanatical about performing this exercise correctly.
The proper way to execute a lateral raise is to keep the elbows comfortably flexed (20-30 degrees) and raise the arm to no higher than parallel to the floor. The arm should be in the scapular plane of motion (approximately 30-45 degrees from being perpendicular to the body) and the weight should be relatively light. Once you feel you have to shrug or use momentum to raise the weight, you need to rest or lower the weight. In my opinion, this is one of the worst exercises for the shoulder if done incorrectly.
In summary, I want to emphasize that good intentions may spell bad results for the shoulder if proper form is lacking. The rotator cuff and shoulder joint is extremely vulnerable to heavy loads and repetitive bouts of exercise. Gradually, it may become inflamed and hinder or limit your workout altogether. Be sure to master form before increasing weight, and do not attempt to work through pain, as this often perpetuates the problem. Remember to assess risk and reward at all times, and rest assured that these modifications will not hinder your gains. Instead, they will prevent missed time in the gym and produce happier, healthier shoulders!
Copyright © 2004 Brian Schiff.
Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. To learn more about preventing shoulder injuries or resolving rotator cuff pain, visit http://www.rotatorcufftraining.com.
Article Source: http://EzineArticles.com/?expert=Brian_Schiff
How to Treat Shoulder Bursitis
Most clinical words ending in "itis" means inflammation of some sort - for example, peritonitis and laryngitis. A bursa is a fluid-filled sac which prevents muscle insertions rubbing on bones within your body.
Shoulder bursitis occurs when one of the bursa sacs around your shoulder joint becomes inflamed and sore. Often the cause of this is overuse - constant, repetitive movements of the arm rub the tendon permanently on the shoulder bursa, which then causes the inflammation. After that, any lifting of the arm above 90 degrees or overhead causes pain and interferes with mobility. At best, shoulder bursitis is a nuisance, at worst can spell problems for the continuing career of an athlete. If your livelihood depends on you fast-bowling in cricket, then the onset of bursitis can be a disaster.Rotary Cuff
There are two bursae in the shoulder that are most likely to be affected:-
Subdeltoid Bursa
This little sac lies on the side of your upper arm, where your main shoulder muscle (deltoid) meets your arm bone (humerus). If you have pain when your arm is held out to the side at shoulder height, and you are sure that you have not sustained a rotator cuff injury, then bursitis is likely to be the cause. If the pain seems to be at the top of the shoulder as opposed to partway down the arm, it may be caused by impingement. Shoulder impingement occurs when the soft tissues of the shoulder become trapped under the bony bit on the top of the shoulder girdle (called the acromium process), causing - surprise, surprise - painful inflammation.Rotary Cuff
Subacromial Bursa
This bursa sits on top of the shoulder; if moving your arm in an arc from 90* to reach your fingers to the ceiling causes the pain, this is possibly the culprit. Bursitis in this area is also known as shoulder impingement.
If you can tick the above boxes regarding pain in the shoulder, and especially if you have been performing lots of repetitive-type movements, then you probably have shoulder bursitis. A visit to a physician for diagnosis is a good idea, although there are some elements of shoulder therapy that you can do yourself:-Rotary Cuff
1. Rest from the activity you are doing. Bursitis is an overuse injury, and many cases will clear up all by themselves if left in peace and not aggravated.
2. Ice the area. Take the appropriate ice precautions. Cold reduces inflammation and can speed up recovery. In acute stages do not be tempted to hop into a hot bath to ease the pain - it may feel better at the time, but in the long run will make things worse.
3. In severe and chronic cases, an injection of hydrocortisone may be necessary.
4. When inflammation has eased, build up your surrounding shoulder muscles to take some of the strain.Rotary Cuff
Most cases of bursitis respond well to conservative treatment, and may not recur if the appropriate remedial and rehabilitation exercises are done regularly.
My name is Carol J Bartram and I am a qualified Personal Trainer and Sports Therapist. Sustaining sporting injuries myself led me to try and find the best ways to rehabilitate others' injuries and give the most effective exercises to prevent re-occurrence. In my case, it was not to get back on the horse! So if you have a Shoulder Injury or Shoulder Impingement problem, come and visit our site.
Article Source: http://EzineArticles.com/?expert=Carol_Bartram Rotary Cuff
Shoulder bursitis occurs when one of the bursa sacs around your shoulder joint becomes inflamed and sore. Often the cause of this is overuse - constant, repetitive movements of the arm rub the tendon permanently on the shoulder bursa, which then causes the inflammation. After that, any lifting of the arm above 90 degrees or overhead causes pain and interferes with mobility. At best, shoulder bursitis is a nuisance, at worst can spell problems for the continuing career of an athlete. If your livelihood depends on you fast-bowling in cricket, then the onset of bursitis can be a disaster.Rotary Cuff
There are two bursae in the shoulder that are most likely to be affected:-
Subdeltoid Bursa
This little sac lies on the side of your upper arm, where your main shoulder muscle (deltoid) meets your arm bone (humerus). If you have pain when your arm is held out to the side at shoulder height, and you are sure that you have not sustained a rotator cuff injury, then bursitis is likely to be the cause. If the pain seems to be at the top of the shoulder as opposed to partway down the arm, it may be caused by impingement. Shoulder impingement occurs when the soft tissues of the shoulder become trapped under the bony bit on the top of the shoulder girdle (called the acromium process), causing - surprise, surprise - painful inflammation.Rotary Cuff
Subacromial Bursa
This bursa sits on top of the shoulder; if moving your arm in an arc from 90* to reach your fingers to the ceiling causes the pain, this is possibly the culprit. Bursitis in this area is also known as shoulder impingement.
If you can tick the above boxes regarding pain in the shoulder, and especially if you have been performing lots of repetitive-type movements, then you probably have shoulder bursitis. A visit to a physician for diagnosis is a good idea, although there are some elements of shoulder therapy that you can do yourself:-Rotary Cuff
1. Rest from the activity you are doing. Bursitis is an overuse injury, and many cases will clear up all by themselves if left in peace and not aggravated.
2. Ice the area. Take the appropriate ice precautions. Cold reduces inflammation and can speed up recovery. In acute stages do not be tempted to hop into a hot bath to ease the pain - it may feel better at the time, but in the long run will make things worse.
3. In severe and chronic cases, an injection of hydrocortisone may be necessary.
4. When inflammation has eased, build up your surrounding shoulder muscles to take some of the strain.Rotary Cuff
Most cases of bursitis respond well to conservative treatment, and may not recur if the appropriate remedial and rehabilitation exercises are done regularly.
My name is Carol J Bartram and I am a qualified Personal Trainer and Sports Therapist. Sustaining sporting injuries myself led me to try and find the best ways to rehabilitate others' injuries and give the most effective exercises to prevent re-occurrence. In my case, it was not to get back on the horse! So if you have a Shoulder Injury or Shoulder Impingement problem, come and visit our site.
Article Source: http://EzineArticles.com/?expert=Carol_Bartram Rotary Cuff
Shoulder Stretches - Exercises For Shoulder Problems and Traumas
Shoulder Stretches and shoulder injury exercises should always be performed under the guidance of a professional therapist who knows the complex structure and functioning of the shoulder joint. They should always be performed to speed up recovery for rehabilitation after a trauma or for all common shoulder problems such as Bursitis, Tendonitis, Impingement, which are all related, and even a Frozen Shoulder, in the thawing phase.
The rotator cuff is the most complex of joints, it allows for the widest range of motion of all limbs thanks to its very shallow structure and prevents the arm from becoming dislocated at every movement by keeping it into place. The four tendons connecting the top of the arm (humeral ball) to the shoulder bone (the shoulder blade glenoid, or socket) constantly slide on the bursa, a sack strategically positioned on the bones to prevent inflammation. Finally a capsule envelops the rotator cuff for protection.
The whole set up is complex but normally very durable and strong. However, when something goes wrong, it is also a recipe for long term problems and healing times, more so than any other joint. Sport people like tennis or golf players and weight lifters, who constantly perform repetitive motions with extreme force loads can often complain of shoulder problems as well as traumas and tears. But overall it is not necessary to play a sport to be affected by shoulder problems, because Tendonitis, Bursitis, Impingement and Frozen Shoulder are equal opportunity ailments that strike at any member of the population, regardless of lifestyle, age and gender.
Shoulder stretches and specific exercises should be performed repeatedly through the day, and not just when visiting a therapist. Constant commitment and progression are the key to successfully return the rotator cuff to the flexible joint is meant to be and to eliminate the pain always associated with these conditions, especially at night but not only.
It is no fun to live with a pain in the shoulder while sleeping or lifting an arm, or even a limited range of motion such as in the case of a frozen shoulder. These ailments can last for months or even few years. There is no need to put up with this. If you have any of the above problems and are looking for professionally designed shoulder stretches and exercises, check out this shoulder stretches program.
Article Source: http://EzineArticles.com/?expert=Andy_Finn
The rotator cuff is the most complex of joints, it allows for the widest range of motion of all limbs thanks to its very shallow structure and prevents the arm from becoming dislocated at every movement by keeping it into place. The four tendons connecting the top of the arm (humeral ball) to the shoulder bone (the shoulder blade glenoid, or socket) constantly slide on the bursa, a sack strategically positioned on the bones to prevent inflammation. Finally a capsule envelops the rotator cuff for protection.
The whole set up is complex but normally very durable and strong. However, when something goes wrong, it is also a recipe for long term problems and healing times, more so than any other joint. Sport people like tennis or golf players and weight lifters, who constantly perform repetitive motions with extreme force loads can often complain of shoulder problems as well as traumas and tears. But overall it is not necessary to play a sport to be affected by shoulder problems, because Tendonitis, Bursitis, Impingement and Frozen Shoulder are equal opportunity ailments that strike at any member of the population, regardless of lifestyle, age and gender.
Shoulder stretches and specific exercises should be performed repeatedly through the day, and not just when visiting a therapist. Constant commitment and progression are the key to successfully return the rotator cuff to the flexible joint is meant to be and to eliminate the pain always associated with these conditions, especially at night but not only.
It is no fun to live with a pain in the shoulder while sleeping or lifting an arm, or even a limited range of motion such as in the case of a frozen shoulder. These ailments can last for months or even few years. There is no need to put up with this. If you have any of the above problems and are looking for professionally designed shoulder stretches and exercises, check out this shoulder stretches program.
Article Source: http://EzineArticles.com/?expert=Andy_Finn
Rotator Cuff Tendonitis: A Shoulder Injury For All of Us
When you hear rotator cuff injury, what comes to mind?
For most people, the first thing they think of is your local team's pitcher, who was just placed on the disabled list. Most recently, Orlando Hernandez and Jarid Wright are two of the big names on their respective team’s disabled list because of a rotator cuff injury.
However, shoulder injuries are not issues restricted to baseball players even though they are particularly susceptible to it given the throwing motion and how that impacts the upper part of the shoulder. Essentially, baseball pitchers and players have something called impingement syndrome which eventually leads to rotator cuff tendonitis. Impingement syndrome is commonly referred to as the weekend warrior syndrome.
For those who are not professional baseball players, this syndrome can be exasperated by playing basketball, by serving a tennis ball, by throwing a football, etc. While it is routine to feel somewhat sore after increased activity, particularly as one ages, it is not routine to experience pain in less intense shoulder motions. If routine movements such as turning off the alarm clock or reaching on the top shelf become painful, you need medical attention as it is a symptom of rotator cuff tendonitis. Most of the time rotator cuff tendonitis can be healed and managed with physical therapy and full activity can be restored. Occasionally, steroid injections are needed and more rarely than that , surgery is recommended.
The critical aspect is to treat this problem early, before there is major scarring or rotator cuff tears. Keep in mind that 90% of all rotator cuff tears are the original result of chronic inflammation. It is essentially something that starts small and gets progressively more difficult. If the shoulder is hurting, medical attention should be sought more quickly rather than less.
Michael Carroll, MD is a board certified family physician with a special interest in sports medicine. He is the founding partner of Creekside Clinic, LLC, a progressive primary care center in Traverse City, Michigan and a member of both the American College of Sports Medicine, and the American Academy of Family Physicians. He also holds special interest in shoulder pain and rotator cuff injuries, specifically with regard to cutting-edge treatments.
Article Source: http://EzineArticles.com/?expert=Michael_Carroll
For most people, the first thing they think of is your local team's pitcher, who was just placed on the disabled list. Most recently, Orlando Hernandez and Jarid Wright are two of the big names on their respective team’s disabled list because of a rotator cuff injury.
However, shoulder injuries are not issues restricted to baseball players even though they are particularly susceptible to it given the throwing motion and how that impacts the upper part of the shoulder. Essentially, baseball pitchers and players have something called impingement syndrome which eventually leads to rotator cuff tendonitis. Impingement syndrome is commonly referred to as the weekend warrior syndrome.
For those who are not professional baseball players, this syndrome can be exasperated by playing basketball, by serving a tennis ball, by throwing a football, etc. While it is routine to feel somewhat sore after increased activity, particularly as one ages, it is not routine to experience pain in less intense shoulder motions. If routine movements such as turning off the alarm clock or reaching on the top shelf become painful, you need medical attention as it is a symptom of rotator cuff tendonitis. Most of the time rotator cuff tendonitis can be healed and managed with physical therapy and full activity can be restored. Occasionally, steroid injections are needed and more rarely than that , surgery is recommended.
The critical aspect is to treat this problem early, before there is major scarring or rotator cuff tears. Keep in mind that 90% of all rotator cuff tears are the original result of chronic inflammation. It is essentially something that starts small and gets progressively more difficult. If the shoulder is hurting, medical attention should be sought more quickly rather than less.
Michael Carroll, MD is a board certified family physician with a special interest in sports medicine. He is the founding partner of Creekside Clinic, LLC, a progressive primary care center in Traverse City, Michigan and a member of both the American College of Sports Medicine, and the American Academy of Family Physicians. He also holds special interest in shoulder pain and rotator cuff injuries, specifically with regard to cutting-edge treatments.
Article Source: http://EzineArticles.com/?expert=Michael_Carroll
Torn Rotator Cuff Symptoms - How Early Detection Can Improve Recovery
Torn rotator cuff symptoms can show up after an accident or repetitive motions and while they are more common in individuals over 40, they can also affect young people. The most common cause of this condition is repetitive movements, which lead to a progressive wear and tear inflammation of the shoulder joint, whereas the 4 muscles making up the rotator cuff become overworked. The initial symptoms are that of a light dull pain at night that can grow worse and worse if left untreated.
As the affected person does not do something about immediately, the situation becomes more complicated. The simple snapping and clicking associated with movements can turn into a nasty condition called frozen shoulder, or adhesive capsulitis, that greatly restricts arm movement and impairs the sufferer a great deal in any daily task. Since I suffered from a frozen shoulder I know what it is like not being able to fully lift your arm or steer the car wheel without great discomfort or pain.
Rotator cuff symptoms are the final outcome of an inflammation that has not been taken seriously enough from the start. Once started, it will usually last for as long as 3 years if left untreated. Mine lasted 15 months. It is best to avoid a torn shoulder to become frozen by quickly implementing a professional rotator cuff exercise program including stretching exercises. A non steroidal anti inflammatory drug such as aspirin or ibuprofen can alleviate the symptoms only for a short while, and must not be considered as a long term solution as they cure just the symptoms, not the root cause.
Especially people who play sports can experience a loss of strength in their performance as the rotator cuff becomes more and more inflamed. Before the inflammation can lead to tissue growth in the shoulder joint area and therefore to a frozen shoulder, it is best to revise sporting practices and start a rotator cuff injury exercise program. It can save the affected person months and even years of misery and semi-disability.
Find out how to get rid of torn rotator cuff symptoms at
rotator cuff injury exercise.
Article Source: http://EzineArticles.com/?expert=Andy_Finn
As the affected person does not do something about immediately, the situation becomes more complicated. The simple snapping and clicking associated with movements can turn into a nasty condition called frozen shoulder, or adhesive capsulitis, that greatly restricts arm movement and impairs the sufferer a great deal in any daily task. Since I suffered from a frozen shoulder I know what it is like not being able to fully lift your arm or steer the car wheel without great discomfort or pain.
Rotator cuff symptoms are the final outcome of an inflammation that has not been taken seriously enough from the start. Once started, it will usually last for as long as 3 years if left untreated. Mine lasted 15 months. It is best to avoid a torn shoulder to become frozen by quickly implementing a professional rotator cuff exercise program including stretching exercises. A non steroidal anti inflammatory drug such as aspirin or ibuprofen can alleviate the symptoms only for a short while, and must not be considered as a long term solution as they cure just the symptoms, not the root cause.
Especially people who play sports can experience a loss of strength in their performance as the rotator cuff becomes more and more inflamed. Before the inflammation can lead to tissue growth in the shoulder joint area and therefore to a frozen shoulder, it is best to revise sporting practices and start a rotator cuff injury exercise program. It can save the affected person months and even years of misery and semi-disability.
Find out how to get rid of torn rotator cuff symptoms at
rotator cuff injury exercise.
Article Source: http://EzineArticles.com/?expert=Andy_Finn
Shoulder Injury - How to Recover From it Fast, Without Drugs Or Surgery
A shoulder injury can have different origins, but it always affects the rotator cuff, albeit in different ways. An injury can be caused by a trauma such as a fall, or by a forceful repetitive motion, such as that of the tennis player. A rotator cuff tear or a torn rotator cuff may then ensue, which requires adequate rest followed by a professionally designed rehabilitation program.
Not everyone is a tennis player or a sport man, and in fact the majority of people are affected by mundane ailments such as Tendonitis, Bursitis, Impingement and Frozen Shoulder. They all imply a wear and tear situation which in turns leads to inflammation, pain, discomfort and, in the case of a Frozen Shoulder, limited range of motion. Pain is always present in all of the above, especially at night. The most common solution for these conditions is the prescription of non steroidal anti inflammatory drugs such as ibuprofen, or cortisone injections in more severe cases.
If anything fails, surgery may be performed, or manipulation under general anesthesia for a Frozen Shoulder. These are extreme solutions though and, though effective, should be taken as a last resort. In fact it is very much possible to avoid relying on anti inflammatory drugs for months and months or even surgery by following a proper shoulder injury rehabilitation program that can cut down on recovery times to few weeks.
It is a fact that the rotator cuff is a very complicated joint for its distinction of allowing the greatest range of motion of any joint. If something goes wrong though, it is quite normal for the person affected to take several months or few years to heal naturally. During this time the sufferer has to endure pain, anti inflammatory drugs and even limited range of motion as in the case of a Frozen Shoulder.
An injury to the rotator cuff should not be a sentence to months or even years of misery. If you are the unfortunate sufferer of a shoulder injury and want to recover from it fast and naturally, I urge you to check out this rehabilitation program by clicking on shoulder injury
Article Source: http://EzineArticles.com/?expert=Andy_Finn
Not everyone is a tennis player or a sport man, and in fact the majority of people are affected by mundane ailments such as Tendonitis, Bursitis, Impingement and Frozen Shoulder. They all imply a wear and tear situation which in turns leads to inflammation, pain, discomfort and, in the case of a Frozen Shoulder, limited range of motion. Pain is always present in all of the above, especially at night. The most common solution for these conditions is the prescription of non steroidal anti inflammatory drugs such as ibuprofen, or cortisone injections in more severe cases.
If anything fails, surgery may be performed, or manipulation under general anesthesia for a Frozen Shoulder. These are extreme solutions though and, though effective, should be taken as a last resort. In fact it is very much possible to avoid relying on anti inflammatory drugs for months and months or even surgery by following a proper shoulder injury rehabilitation program that can cut down on recovery times to few weeks.
It is a fact that the rotator cuff is a very complicated joint for its distinction of allowing the greatest range of motion of any joint. If something goes wrong though, it is quite normal for the person affected to take several months or few years to heal naturally. During this time the sufferer has to endure pain, anti inflammatory drugs and even limited range of motion as in the case of a Frozen Shoulder.
An injury to the rotator cuff should not be a sentence to months or even years of misery. If you are the unfortunate sufferer of a shoulder injury and want to recover from it fast and naturally, I urge you to check out this rehabilitation program by clicking on shoulder injury
Article Source: http://EzineArticles.com/?expert=Andy_Finn
Rotary Cuff Injury - The Cycle Continues
Our shoulder is stabilized by a group of muscles and the tendons which is known as rotator cuff. The name "Rotary Cuff Injury" is given as the muscles forms a cuff after arising from the scapula and connects to the head of humerus. The rotator cuff plays a vital role for our shoulders. This keeps in place the head of humerus in a small glenoid fossa of scapula. In case of any disturbances in the rotator cuff, the humeral head will rise up slightly from the glenoid fossa, thereby, reducing the efficiency of deltoid muscle.
A proper care of Rotary Cuff Injury is indeed required as even a slight inflammation to it may cause severe pain. An intermittent pattern of injury is caused to those who are suffering from inflammation. The cycle starts with the injury of shoulder and proceeds to the healing process. The healing period is a pain-free phase of the cycle and this stage is followed by re-injury. As the cycle of injury continues, the pain-free period shortens and the pain becomes more intense.
While under going light physical activities, if you are experiencing Rotary Cuff Injury pain, then there are chances that you are suffering from rotator cuff injury. Doctor may resort to therapy or steroid injections in case of slight pain. But if one is experiencing a massive rotator cuff injury, surgery is mostly recommended in such cases.
Some of the causes of Rotary Cuff Injury are overhead movements or injury due to fall. The injury is mostly common to people who are into physical activities like sportsmen, actors, vendors, to name few. It's extremely significant to consult a doctor if you are experiencing a shoulder pain. After a proper diagnosis, the doctor would be able to tell you whether you require a surgery or physical therapy would be sufficient.
If you want to learn more about Rotary Cuff Injury or more specifically Rotator cuff then check out http://www.rotatorcuffreview.com
Article Source: http://EzineArticles.com/?expert=Bob_Downe Rotary Cuff Injury
A proper care of Rotary Cuff Injury is indeed required as even a slight inflammation to it may cause severe pain. An intermittent pattern of injury is caused to those who are suffering from inflammation. The cycle starts with the injury of shoulder and proceeds to the healing process. The healing period is a pain-free phase of the cycle and this stage is followed by re-injury. As the cycle of injury continues, the pain-free period shortens and the pain becomes more intense.
While under going light physical activities, if you are experiencing Rotary Cuff Injury pain, then there are chances that you are suffering from rotator cuff injury. Doctor may resort to therapy or steroid injections in case of slight pain. But if one is experiencing a massive rotator cuff injury, surgery is mostly recommended in such cases.
Some of the causes of Rotary Cuff Injury are overhead movements or injury due to fall. The injury is mostly common to people who are into physical activities like sportsmen, actors, vendors, to name few. It's extremely significant to consult a doctor if you are experiencing a shoulder pain. After a proper diagnosis, the doctor would be able to tell you whether you require a surgery or physical therapy would be sufficient.
If you want to learn more about Rotary Cuff Injury or more specifically Rotator cuff then check out http://www.rotatorcuffreview.com
Article Source: http://EzineArticles.com/?expert=Bob_Downe Rotary Cuff Injury
A Shoulder Injury Can Often Be Easily Cured
Having suffered a fairly serious shoulder injury at the start of this year I know how worrying and frustrating it can be. You may or may not be able to think of something that you did but suddenly your shoulder has gone from working perfectly to giving constant pain almost overnight.
Lifting your arm above shoulder height is near impossible, reach behind you, no chance, not without some serious pain relief. Forget for a moment and make a sudden movement and you get reminded quite painfully. If you're lucky, you may just be able to get comfortable enough at night to get an hour or twos sleep before your alarm clock tells you to stop trying.
I tore one of the muscles in my rotator cuff. It's a shoulder injury that will afflict anything up to 30% of us at some time in our lives. Either as a result of wear and tear, age related or down to a repetitive sports or work activity, or it may be the result of a knock or even lifting something that is too heavy.
The rotator cuff is a group of muscles that help to hold the arm into the socket of the shoulder joint. There are four of them and they all start on the shoulder blade and attach to the head of the humerus or upper arm bone to be technical. Each of the muscles takes a different route from the shoulder blade to arm, but the end result is that they form a cuff around the shoulder joint stabilising it and keeping all the bones where they should be.
I lifted something that was too heavy, felt a pop in my shoulder and that was it, the start of months of misery, trips to the doctor, MRI scan, Xray, a couple of visits to a specialist and the diagnosis was confirmed as torn rotator cuff with shoulder impingement.
I had torn my supraspinatus muscle which is one of the four rotator cuff muscles. It had become inflamed and was now too big for its usual channel which runs underneath my collar bone. I was offered surgery to shave a piece off of my collar bone to allow the muscle to move more freely and heal. Unfortunately the op was three months away and I was already fed up of the pain.
So I did some research on the internet and started physiotherapy. Taking it steady at first, so as not to aggravate the condition I started a series of shoulder exercises aimed at getting my shoulder moving again.
I am told that this doesn't always work. Some shoulder injuries need surgery and there is no way round it but my thinking was if the pain was coming from a pinched muscle as long as the exercises didn't cause pain I wasn't making things any worse and there was a chance that I could improve things so I persevered gradually increasing the level of exercise.
I am now pain free. The operation date is still ahead of me and it is looking as though it won't be needed. It seems that physiotherapy features strongly in the rehabilitation of most shoulder injuries. In my case a bit of research on the internet helped me to avoid shoulder surgery and fix my shoulder injury.
If you found this article useful or just plain interesting then check out my site at
http://myrotatorcuffcure.blogspot.com
My name is Nick Bryant and I am an older dad to two young children aged seven and five. I am keen on staying fit and active so that I can enjoy an active life with my children as they grow. Having suffered a shoulder injury that put me out of action for several painful months, I ws keen to share my experience and let others know how I managed a full recovery without surgery despite being told that it was necessary.
http://myrotatorcuffcure.blogspot.com
Article Source: http://EzineArticles.com/?expert=Nick_Bryant
Lifting your arm above shoulder height is near impossible, reach behind you, no chance, not without some serious pain relief. Forget for a moment and make a sudden movement and you get reminded quite painfully. If you're lucky, you may just be able to get comfortable enough at night to get an hour or twos sleep before your alarm clock tells you to stop trying.
I tore one of the muscles in my rotator cuff. It's a shoulder injury that will afflict anything up to 30% of us at some time in our lives. Either as a result of wear and tear, age related or down to a repetitive sports or work activity, or it may be the result of a knock or even lifting something that is too heavy.
The rotator cuff is a group of muscles that help to hold the arm into the socket of the shoulder joint. There are four of them and they all start on the shoulder blade and attach to the head of the humerus or upper arm bone to be technical. Each of the muscles takes a different route from the shoulder blade to arm, but the end result is that they form a cuff around the shoulder joint stabilising it and keeping all the bones where they should be.
I lifted something that was too heavy, felt a pop in my shoulder and that was it, the start of months of misery, trips to the doctor, MRI scan, Xray, a couple of visits to a specialist and the diagnosis was confirmed as torn rotator cuff with shoulder impingement.
I had torn my supraspinatus muscle which is one of the four rotator cuff muscles. It had become inflamed and was now too big for its usual channel which runs underneath my collar bone. I was offered surgery to shave a piece off of my collar bone to allow the muscle to move more freely and heal. Unfortunately the op was three months away and I was already fed up of the pain.
So I did some research on the internet and started physiotherapy. Taking it steady at first, so as not to aggravate the condition I started a series of shoulder exercises aimed at getting my shoulder moving again.
I am told that this doesn't always work. Some shoulder injuries need surgery and there is no way round it but my thinking was if the pain was coming from a pinched muscle as long as the exercises didn't cause pain I wasn't making things any worse and there was a chance that I could improve things so I persevered gradually increasing the level of exercise.
I am now pain free. The operation date is still ahead of me and it is looking as though it won't be needed. It seems that physiotherapy features strongly in the rehabilitation of most shoulder injuries. In my case a bit of research on the internet helped me to avoid shoulder surgery and fix my shoulder injury.
If you found this article useful or just plain interesting then check out my site at
http://myrotatorcuffcure.blogspot.com
My name is Nick Bryant and I am an older dad to two young children aged seven and five. I am keen on staying fit and active so that I can enjoy an active life with my children as they grow. Having suffered a shoulder injury that put me out of action for several painful months, I ws keen to share my experience and let others know how I managed a full recovery without surgery despite being told that it was necessary.
http://myrotatorcuffcure.blogspot.com
Article Source: http://EzineArticles.com/?expert=Nick_Bryant
Weight Training And Rotary Cuff Injury
Bodybuilders and others who train with weights can be very susceptible to Rotary Cuff Injury. This is because of the nature of the activity. Many isolation exercises and machines force the body to move in ways that are less than natural in terms of everyday movements. These kinds of movements place stresses on joints and muscles in ways they are unaccustomed to being stressed and this increases the likelihood of Rotary Cuff Injury.
Chances are if you are at all familiar with your Rotary Cuff Injury it is because you have injured it at some stage as it is a part of the body that usually goes unnoticed until something goes wrong. The rotator cuff comprises of four muscles and their respective tendons: the supraspinatus, infraspinatus, teres minor and subscapularis. These muscles work together to support the shoulder joint and unfortunately can be quite vulnerable to injury in certain circumstances. Poor form and poor exercise choice (with regard to biomechanics) as well as overuse can take their toll on the Rotary Cuff Injury.
A Rotary Cuff Injury is not pleasant and can be quite debilitating. If you’ve ever injured your rotator cuff you will have realized how much you took these muscles for granted prior to the injury. An Rotary Cuff Injury can restrict your shoulder and arm movement (especially overhead movement) and can severely impact your ability to train effectively as the shoulder joint is used in every upper body exercise. It can also be very painful at night if you usually sleep on your side. The injury can take a long time to heal and may leave weaknesses that make the cuff susceptible to re-injury. Extreme cases may even require surgery.Rotary Cuff Injury
Exercises and physical therapy are non-surgical ways of treating an existing rotator cuff injury but as with anything, prevention is better than cure.
So how can Rotary Cuff Injury be prevented?
An awareness of your rotator cuff and its vulnerabilities, caution while training, strict form, warming up and cooling down effectively, good exercise choice and a balanced routine should all add up to provide solid insurance against injury and swift recovery in the event of an injury.
Anyone who engages in weight training regularly should already have good body awareness and be following a balanced routine. They should also be warming up and cooling down properly. These are the “common sense” factors that are widely known by most weight trainers.
However, fewer weight trainers know which exercises can either place undue stress on the muscles of the rotator cuff or increase the danger of impingement and thus should be avoided or used with extreme care. One such exercise the upright row.Rotary Cuff Injury
The upright row is usually done with heavy weight and places a lot of stress on the elbow joints and wrist joints as well as the shoulder. To look at it is a very unnatural seeming movement and this alone should give us caution. As far as the rotator cuff is concerned the problem is that at the top of the movement, where there is the most stress, the shoulder is in internal rotation and this greatly increases the chance of impingement which can result in degeneration of the rotator cuff, bursitis and tendonitis. If you find this movement in the slightest bit uncomfortable then you should seriously consider dropping it from your routine.
The upright row is just one example of a ‘standard’ exercise that places the rotator cuff at risk. There are others and if you train regularly you should find out if any of the exercises you routinely do are likely to be putting you at risk of injury.Rotary Cuff Injury
Remember, prevention is better than cure.
Sean Jacey is a former personal fitness trainer who developed his own powerfully effective method of healing rotator cuff injuries after his physiotherapist told him she was unable to help him further with his chronic shoulder injury. Find out more at Sean's website: http://www.RotatorCuffRemedy.com Rotary Cuff Injury
Article Source: http://EzineArticles.com/?expert=Sean_Jacey
Chances are if you are at all familiar with your Rotary Cuff Injury it is because you have injured it at some stage as it is a part of the body that usually goes unnoticed until something goes wrong. The rotator cuff comprises of four muscles and their respective tendons: the supraspinatus, infraspinatus, teres minor and subscapularis. These muscles work together to support the shoulder joint and unfortunately can be quite vulnerable to injury in certain circumstances. Poor form and poor exercise choice (with regard to biomechanics) as well as overuse can take their toll on the Rotary Cuff Injury.
A Rotary Cuff Injury is not pleasant and can be quite debilitating. If you’ve ever injured your rotator cuff you will have realized how much you took these muscles for granted prior to the injury. An Rotary Cuff Injury can restrict your shoulder and arm movement (especially overhead movement) and can severely impact your ability to train effectively as the shoulder joint is used in every upper body exercise. It can also be very painful at night if you usually sleep on your side. The injury can take a long time to heal and may leave weaknesses that make the cuff susceptible to re-injury. Extreme cases may even require surgery.Rotary Cuff Injury
Exercises and physical therapy are non-surgical ways of treating an existing rotator cuff injury but as with anything, prevention is better than cure.
So how can Rotary Cuff Injury be prevented?
An awareness of your rotator cuff and its vulnerabilities, caution while training, strict form, warming up and cooling down effectively, good exercise choice and a balanced routine should all add up to provide solid insurance against injury and swift recovery in the event of an injury.
Anyone who engages in weight training regularly should already have good body awareness and be following a balanced routine. They should also be warming up and cooling down properly. These are the “common sense” factors that are widely known by most weight trainers.
However, fewer weight trainers know which exercises can either place undue stress on the muscles of the rotator cuff or increase the danger of impingement and thus should be avoided or used with extreme care. One such exercise the upright row.Rotary Cuff Injury
The upright row is usually done with heavy weight and places a lot of stress on the elbow joints and wrist joints as well as the shoulder. To look at it is a very unnatural seeming movement and this alone should give us caution. As far as the rotator cuff is concerned the problem is that at the top of the movement, where there is the most stress, the shoulder is in internal rotation and this greatly increases the chance of impingement which can result in degeneration of the rotator cuff, bursitis and tendonitis. If you find this movement in the slightest bit uncomfortable then you should seriously consider dropping it from your routine.
The upright row is just one example of a ‘standard’ exercise that places the rotator cuff at risk. There are others and if you train regularly you should find out if any of the exercises you routinely do are likely to be putting you at risk of injury.Rotary Cuff Injury
Remember, prevention is better than cure.
Sean Jacey is a former personal fitness trainer who developed his own powerfully effective method of healing rotator cuff injuries after his physiotherapist told him she was unable to help him further with his chronic shoulder injury. Find out more at Sean's website: http://www.RotatorCuffRemedy.com Rotary Cuff Injury
Article Source: http://EzineArticles.com/?expert=Sean_Jacey
Rotary Cuff Injury - Information about Rotator Cuff Injuries and Treatments
Rotary Cuff Injury. Probably one of the most necessary muscles in the human body, but also one of the most painful when injured. Located in the shoulder area, the rotator cuff is made up of the tendons of four muscles. These four muscles are the supraspinatus, infraspinatus, teres minor, and the subscapularis. The rotator cuff's job is to connect these tendons to the shoulder blade. Basically, the rotator cuff is responsible for a full range of motion in the shoulder.
Rotator cuff injury can be a painful and agonizing experience. Having personally experienced such an injury from weight lifting, I can tell you that it is one of the most painful injuries I have ever sustained. Everyday motions become painful and uncomfortable. Sleeping on the affected area is agonizing and makes it hard to enjoy a full night's sleep. If you're active in any sports, performing to your full potential with a rotator cuff injury is almost impossible.Rotary Cuff Injury
A rotator cuff injury can be caused by many different things. In my case, incorrect form in lifting weights and continual exercise through the pain caused a tear. However, some people are just more apt to develop problems. As people age, they become more at risk Rotary Cuff Injury. Many athletes are also more likely to tear or injure their rotator cuff as well. A partial tear in the rotator cuff will allow for full range of motion, but it will be painful or tender in most areas of the shoulder. A full tear, however, will leave the person unable to fully raise their arm.
There are many different rotator cuff exercises in which strengthen the muscles and can help lead to a full recovery. Your best bet is to visit your local doctor so you can get a proper diagnosis of the problem. In many cases, other areas of the shoulder may be injured and not the rotator cuff itself. Through a combination of ultra sound heating, deep massages, and a variety of different rotator cuff exercises and stretches, almost any rotator cuff injury can be cured and you can get back to living a normal, pain-free life!Rotary Cuff Injury
In the rare case that rotator cuff exercises do not help solve the problem, surgery is available to repair the damage. However, it is recommended that you at least first attempt to use exercises and other methods to help fix the problem before resorting to surgery. In many cases, Rotary Cuff Injury surgery leaves a patient with a longer recovery time before being able to use their shoulder pain free. As always, discuss all options with your doctor or a medical professional before starting any exercise regimen.
NOTE: We are not doctors. The advice we offer here should NOT be taken as medical advice. We are not responsible for any use of this information. ALWAYS consult a medical professional before attempting any kind of exercise of treatment for your rotator cuff injury.
http://www.rotator-cuff.net
Rotary Cuff - Rotary Cuff Injury - Facts and Information
Article Source: http://EzineArticles.com/?expert=Steve_Urbick
Rotator cuff injury can be a painful and agonizing experience. Having personally experienced such an injury from weight lifting, I can tell you that it is one of the most painful injuries I have ever sustained. Everyday motions become painful and uncomfortable. Sleeping on the affected area is agonizing and makes it hard to enjoy a full night's sleep. If you're active in any sports, performing to your full potential with a rotator cuff injury is almost impossible.Rotary Cuff Injury
A rotator cuff injury can be caused by many different things. In my case, incorrect form in lifting weights and continual exercise through the pain caused a tear. However, some people are just more apt to develop problems. As people age, they become more at risk Rotary Cuff Injury. Many athletes are also more likely to tear or injure their rotator cuff as well. A partial tear in the rotator cuff will allow for full range of motion, but it will be painful or tender in most areas of the shoulder. A full tear, however, will leave the person unable to fully raise their arm.
There are many different rotator cuff exercises in which strengthen the muscles and can help lead to a full recovery. Your best bet is to visit your local doctor so you can get a proper diagnosis of the problem. In many cases, other areas of the shoulder may be injured and not the rotator cuff itself. Through a combination of ultra sound heating, deep massages, and a variety of different rotator cuff exercises and stretches, almost any rotator cuff injury can be cured and you can get back to living a normal, pain-free life!Rotary Cuff Injury
In the rare case that rotator cuff exercises do not help solve the problem, surgery is available to repair the damage. However, it is recommended that you at least first attempt to use exercises and other methods to help fix the problem before resorting to surgery. In many cases, Rotary Cuff Injury surgery leaves a patient with a longer recovery time before being able to use their shoulder pain free. As always, discuss all options with your doctor or a medical professional before starting any exercise regimen.
NOTE: We are not doctors. The advice we offer here should NOT be taken as medical advice. We are not responsible for any use of this information. ALWAYS consult a medical professional before attempting any kind of exercise of treatment for your rotator cuff injury.
http://www.rotator-cuff.net
Rotary Cuff - Rotary Cuff Injury - Facts and Information
Article Source: http://EzineArticles.com/?expert=Steve_Urbick
Why You Shouldn't Be Using These Exercises In The Gym
Have you ever imagined using potentially dangerous exercises in your workout? You have to be very careful with strength training equipment because it may not be the most effective or functional available.Rotary Cuff Injury
How do you know that the exercises you are performing are safe? Found below are some potentially dangerous exercises with suggestions on how they should be done correctly or avoided completely.
Sit-up
Traditional abdominal exercises such as the sit-up, incline sit-up and hip-raises are exercises that are used to train the obliques and the upper and lower abdominals.Rotary Cuff Injury
They are performed by first anchoring the feet on an abdominal board which prevents you from sliding back then raising your shoulders up towards your feet, tensing your abs at the top of the movement. Slowly lowering your shoulders back down and then completing the movement again.
The dangers of performing this movement are the shearing forces on the vertebrae and spinal discs when you have a flexed and rounded spine. In this position, the pressure is mostly placed on a very small area of the disc area, which can cause small ruptures.
The safest and most productive way to train the abs is to use the brace and hollow technique. This is a basic isometric exercise that helps strengthen the abs and the muscular girdle around your waist.Rotary Cuff Injury
Pec Deck
The pec deck is an exercise that trains the chest (pectorals) and shoulder (front deltoid) muscles.
This exercise is performed by sitting at the machine with your back flat against the back pad. Placing your forearms on the padded levers and position your upper arms parallel to the ground.
Pushing the levers slowly together and squeezing your chest muscles at the end of the movement. Return slowly to the starting position.
This exercise is potentially dangerous because it places the shoulder into one of its least stable positions, the dislocation position. Because of the extreme position when performing this exercise at the starting position it can also cause tearing of the ligaments and injury to the rotar cuff tendons.
More effective and less dangerous is the bench press, keeping the arms at shoulder width and exercising in the strongest range of motion (partial reps) and the parallel bar dip with the elbows out.
Behind the neck Press
This exercise trains the neck (traps) and shoulder (deltoid) muscles and is performed by placing a loaded barbell onto your upper back just above the trap muscle.
This exercise is done by standing with your feet about shoulder width apart. Placing your hands on the bar about three inches wider than the width of your shoulders.Rotary Cuff Injury
Pushing the bar overhead to arm's length, holding and then slowly lowering back down to your shoulders. This exercise can also be done seated. Try performing it in a smith machine or power rack for added safety.
This is an exercise that places the shoulder joint into the dislocation position and the range of motion puts unnecessary stress on the rotator cuff tendons of the shoulders.
Many trainees may experience injuries from this behind-the-neck movement. As with before stick with dips and bench presses for your shoulder work.
Dead lift
The dead lift is a compound movement that works the hips, lower back and also exercises the hamstrings and glutes (buttocks).
You can perform the dead lift by approaching a loaded barbell and taking a stance about as wide as your shoulders. Grip the bar so that the arms are slightly on the outside of your thighs.
Your feet should be pointing straight forward with the shins about two to three inches from the bar. Heave the load upward using the hips and lower back keeping the back straight and the bar as close to the shins as possible.
At the top of the movement hold for a few seconds and then lower the bar to the starting position. The exercise has a knock-on growth effect on the whole body when worked hard.
The problem with the lift is that if the spine becomes rounded during the lift it then becomes dangerous. Because of the forces working on the vertebrae and the spine injuries may occur.
A lot of these problems can be solved by keeping the back as straight as possible during the lift and keeping the bar held close to the body during the lift as the forces are then not that excessive.
Leg extensions
Leg extensions are arguably one of the most popular leg exercises for strengthening the quadriceps (thigh) muscle.
These are done by using a leg extension machine and sitting in the seat with your feet hooked under the padded lever. Raise the weight with your legs until they are pointing straight out in front of you. Hold briefly, and then slowly lower the weight back to the starting position.
Leg extensions are a potentially dangerous exercise because when only the shin is in motion, the exercise draws the patella back onto the femur increasing joint compression forces, which can damage the connective tissue and the ligaments supporting the knee joint.
It can also cause anterior knee pain so people with existing knee problems may aggravate them by doing this exercise.
For greater safety and equal effectiveness, try doing the Squat, Leg Press, and Lunge for safer and more functional use.
Some food for thought isn't it, so try to avoid these exercises if possible or try to perform the alternatives given.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.
Article Source: http://EzineArticles.com/?expert=Gary_Matthews
How do you know that the exercises you are performing are safe? Found below are some potentially dangerous exercises with suggestions on how they should be done correctly or avoided completely.
Sit-up
Traditional abdominal exercises such as the sit-up, incline sit-up and hip-raises are exercises that are used to train the obliques and the upper and lower abdominals.Rotary Cuff Injury
They are performed by first anchoring the feet on an abdominal board which prevents you from sliding back then raising your shoulders up towards your feet, tensing your abs at the top of the movement. Slowly lowering your shoulders back down and then completing the movement again.
The dangers of performing this movement are the shearing forces on the vertebrae and spinal discs when you have a flexed and rounded spine. In this position, the pressure is mostly placed on a very small area of the disc area, which can cause small ruptures.
The safest and most productive way to train the abs is to use the brace and hollow technique. This is a basic isometric exercise that helps strengthen the abs and the muscular girdle around your waist.Rotary Cuff Injury
Pec Deck
The pec deck is an exercise that trains the chest (pectorals) and shoulder (front deltoid) muscles.
This exercise is performed by sitting at the machine with your back flat against the back pad. Placing your forearms on the padded levers and position your upper arms parallel to the ground.
Pushing the levers slowly together and squeezing your chest muscles at the end of the movement. Return slowly to the starting position.
This exercise is potentially dangerous because it places the shoulder into one of its least stable positions, the dislocation position. Because of the extreme position when performing this exercise at the starting position it can also cause tearing of the ligaments and injury to the rotar cuff tendons.
More effective and less dangerous is the bench press, keeping the arms at shoulder width and exercising in the strongest range of motion (partial reps) and the parallel bar dip with the elbows out.
Behind the neck Press
This exercise trains the neck (traps) and shoulder (deltoid) muscles and is performed by placing a loaded barbell onto your upper back just above the trap muscle.
This exercise is done by standing with your feet about shoulder width apart. Placing your hands on the bar about three inches wider than the width of your shoulders.Rotary Cuff Injury
Pushing the bar overhead to arm's length, holding and then slowly lowering back down to your shoulders. This exercise can also be done seated. Try performing it in a smith machine or power rack for added safety.
This is an exercise that places the shoulder joint into the dislocation position and the range of motion puts unnecessary stress on the rotator cuff tendons of the shoulders.
Many trainees may experience injuries from this behind-the-neck movement. As with before stick with dips and bench presses for your shoulder work.
Dead lift
The dead lift is a compound movement that works the hips, lower back and also exercises the hamstrings and glutes (buttocks).
You can perform the dead lift by approaching a loaded barbell and taking a stance about as wide as your shoulders. Grip the bar so that the arms are slightly on the outside of your thighs.
Your feet should be pointing straight forward with the shins about two to three inches from the bar. Heave the load upward using the hips and lower back keeping the back straight and the bar as close to the shins as possible.
At the top of the movement hold for a few seconds and then lower the bar to the starting position. The exercise has a knock-on growth effect on the whole body when worked hard.
The problem with the lift is that if the spine becomes rounded during the lift it then becomes dangerous. Because of the forces working on the vertebrae and the spine injuries may occur.
A lot of these problems can be solved by keeping the back as straight as possible during the lift and keeping the bar held close to the body during the lift as the forces are then not that excessive.
Leg extensions
Leg extensions are arguably one of the most popular leg exercises for strengthening the quadriceps (thigh) muscle.
These are done by using a leg extension machine and sitting in the seat with your feet hooked under the padded lever. Raise the weight with your legs until they are pointing straight out in front of you. Hold briefly, and then slowly lower the weight back to the starting position.
Leg extensions are a potentially dangerous exercise because when only the shin is in motion, the exercise draws the patella back onto the femur increasing joint compression forces, which can damage the connective tissue and the ligaments supporting the knee joint.
It can also cause anterior knee pain so people with existing knee problems may aggravate them by doing this exercise.
For greater safety and equal effectiveness, try doing the Squat, Leg Press, and Lunge for safer and more functional use.
Some food for thought isn't it, so try to avoid these exercises if possible or try to perform the alternatives given.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.
Article Source: http://EzineArticles.com/?expert=Gary_Matthews
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