❇️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’
Dead Bug Exercises For Core Control
Ok let's be honest, there are a thousand ways to train your abs and mid-section. But building off our most 2 weeks ago, we need to build a foundation of control for our low back and pelvis before progressing to dynamic movements.
'Dead Bug' exercises are an absolute staple of improving core control. It ensures proper activation of the local muscles like Multifidi and TrA (pictured above). This stabilizes each spinal segment so that when huge movements occur, shearing forces to the low back are limited.
Shown below is a basic dead bug exercise:
Notice my legs and arms move independently of my pelvis. Your back should not change position and your pelvis should not tilt when you move your limbs. It needs to be done SLOWLY to get the benefit. You can also use a rolled up towel or band behind your back to tell if your spine changes position.
These become pretty easy with practice, so there are countless variations (ex. perform with both arms extended). Driving home the point, this does not give you jacked abs, it is to retrain the brain to get co-ordination of the spine and pelvis when doing other movements.
Milner Chiropractic and Sports Injury Clinic