❇️Shoulder Rehab Basics
📖The human shoulder is incredibly complex, we try to not complicate it in the early stages of rehab more than it needs to be.
👆The exercises here are the BASICS. They’re not fancy, but when we’re talking non-athletes, they’re simple and effective if done with the right cues. Here are some of our go-to exercises with a couple tips:
1️⃣Kettlebell-Row (Works Rhomboids, Lats, Mid Traps)
-Bent-Over supported position
-Driving elbow to the sky
-Ensure not to pull with biceps, or over-extend arm
2️⃣Side-Lying Exercise (Works Infraspinatus, Teres Minor)
-Elbow supported -Upper Traps and Neck Relaxed
-Leaning slightly forward with the torso
-Should feel it distinctly in the back of the shoulder
3️⃣Full-Can Raise (Works Supraspinatus, Serratus anterior)
-Thumb Up, elbow locked
-Raise arm to just above shoulder height
-Ensure you’re sweeping the shoulder blade up not locking it ‘down and back’
Your ankle sprain is also a 'strain'. Ligaments aren't the only injured tissue with an inversion ankle sprain. The fibulas muscles and tendons (outside leg muscles) are commonly injured as well. These are very important to rehab as to get balance of the ankle improved and prevent re-injury. A great way to rehab this area is banded 'Monster-Walks'.
Monster Walks - Place a looped theraband around your forefeet. This forces you to have to resist the band from bringing your foot into adduction (turning in). This will help retrain the fibulas muscles on the side of your lower leg. It will help with balance of your ankle, activate your glutes and co-ordinate your knees! Perform slowly and with control. You should feel the exercise mostly on the outside of the hip and lower leg.
Using these you can bulletproof your outside leg muscles and prevent future sprains. Perform 10-12 reps in each direction.
GET YOUR ANKLE MOVING!
In our last ankle post we talked about how one of the biggest errors in ankle sprain rehab is being too cautious. Within 48 hours of a mild ankle sprain we try to achieve as much range of motion within pain tolerance. The 4 primary directions the ankle moves are:
Milner Chiropractic and Sports Injury Clinic