Kinect: Strengthening Shoulders

EXCLUSIVE: AVOID SHOULDER INJURY BY STRENGTHENING THE ROTATOR CUFF

• Do you have pain or swelling in your shoulders? • Do you have difficulty reaching over your head? • Do you suffer from a past injury? If you suffer from pain when you do normal everyday activities, then there is help with the proper treatment plan to get your mobility back!

Understanding the Muscles of the Rotator Cuff

All of these muscles give stability to the shoulder and each has a specific, unique attachment to the upper humerus, or arm. Each muscle works in conjunction with the others to provide the harmony of motion essential for maintaining the muscular stability of the shoulders and preventing injuries such as rotator cuff tendonitis or rotator cuff tears.These muscles work in union with the labrum to keep the shoulder in the best positions kinematically when exercising or participating in sports. Supraspinatus Muscle: This particular muscle inserts on the highest portion of the facet of the greater tubercle of the humerus. This muscle essentially allows for lateral rotation of the humerus and initiates the abduction of the arm. Infraspinatus Muscle: The muscle inserts on the middle aspect of the greater tubercle of the humerus and is innervated by the suprascapular nerve. This muscle serves to laterally rotate the humerus. Subscapularis Muscle: This particular muscle is innervated by the upper and lower subscapular nerves and serves to medially rotate the humerus. Teres Minor Muscle: The teres minor muscle is innervated by the axillary nerve and serves to adduct and rotate the humerus laterally. These four muscles have specific attachments, origins and innervations.

Try these two movements that target the rotator cuff! If you struggle to complete these exercises, contact the clinic nearest you today to schedule an evaluation.

Scapular squeeze exercise. Sit with the elbows by the side. Squeezes the shoulder blades together, holding for 5-10 seconds while ensuring the elbows are kept down.

Pole/wand exercises. A long object such as a pole or broom handle can be used to assist the weak shoulder. Hold it in each hand, wider than shoulder width. Use good arm to move the injured shoulder as high as you can comfortably manage, stop if it is painful.

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