Exercise #1 – Standing Jacks Stand against a wall. Bring your feet one shoe distance forward from the wall. Bend your knees so they are over your ankles. (Not a wall sit) Tilt your pelvis back to flatten your lower back against the wall. Touch your head and shoulders to the wall. Raise the back...
To strengthen the most common rotator cuff muscle to tear you should perform side-lying external shoulder rotations, 3 sets of 15 reps for at least 3 months. Why side lying? I find people are most likely to perform the exercise consistently and correctly in this position. It can be done standing with bands or cables...
Ice has been used for a long time to decrease pain, spasm, and swelling. If you are experiencing pain, spasms, or swelling proper use of ice can be found here. No ice available? Try the T-Rex arm exercise. “T-Rex arms” is an exercise that mobilizes the shoulder and wakes up the external rotator muscles that...
Ice decreases pain, spasm, and swelling. If you have: pain spasm swelling ice may be good treatment option for you. Basic instructions: • Apply to area for 10-15 minutes. • Remove when numb to the touch. • Repeat after 15 minutes if there is still pain, spasm, or swelling. There are 4 stages of sensation...
Have you twisted your ankle multiple times or feel unsteady on your feet? A simple exercise should help. Standing on one leg for 5 minutes daily for three months should help increase your ankle balance and stability. What is going on? Lateral ankle sprains are common injuries where your foot rolls to the outside edge...
If you are having pain in the elbow or wrist a common cause is: Tennis Elbow, sometimes called Lateral Epicondylosis. Now, this condition is no longer called epicondylitis because that would imply that the problem is caused by inflammation (“itis”). Surprisingly enough inflammation is how this condition, and many other musculoskeletal conditions heal. Anti-inflammatory medications...
Biceps tendonitis is inflammation of the biceps tendon. The biceps have two origins, a long head and short head. The long head originates on the supraglenoid tubercle of the scapula. The short head on the coracoid process of the scapula. The biceps is a bi-articulate muscle that crosses two joints, the shoulder and elbow joint....
Frozen shoulder, also known as adhesive capsulitis, is inflammation of the entire shoulder capsule and joint. This process is generally characterized by three different stages; freezing, frozen and thawing. These stages describe progressive pain and stiffness that restrict patients from moving the joint. The shoulder joint is a ball in socket joint that is formed...
A rotator cuff strain results from over stretching or repetitive overuse of the rotator cuff muscles and tendons. The rotator cuff is a combination of four muscles: supraspinatus, infraspinatus, subscapularis and teres minor. They originate on the scapula and attach to the humerus. These muscles help maintain stability of the scapula and the integrity of...
Ah, my old friend carpal tunnel, we meet again. Or, as I like to call him, the most common peripheral nerve entrapment in the body. I have a very love/hate relationship with carpal tunnel. I enjoy treating it because the evidence for how to diagnose and treat carpal tunnel is clear, well established, and...