Rotator Cuff Strengthening

The rotator cuff is the group of muscles and tendons in the shoulder that also stabilize the shoulder. These muscles and tendons connect your upper arm bone with your shoulder blade. Injury to the rotator cuff includes any type of irritation or damage to the muscles and tendons. Common causes for rotator injury may include falling, lifting, and repetitive arm activities - such as a job/hobby that requires overhead lifting, throwing a baseball, or placing items on overhead shelves.

If you've had a rotator cuff injury in the past, daily shoulder stretches and a shoulder-strengthening program can help prevent a recurrence. Most people exercise the front muscles of the chest, shoulder and upper arm, but neglect the back of the shoulder or around the shoulder blade.

The two following exercises are beneficial for strengthening the rotator cuff.

The seatbelt:

The Sword:

One Legged Squat

One of the main benefits of squats is that it is a compound full body exercise which helps to engage and contract just about every muscle group in the body. Squats help you to fully use the most muscles per exercise. They are also useful for toning your buttocks, hips, quadriceps, and calves. They are also an excellent way to improve posture and balance. Because you need to use the proper form, concentration is key.

Foot strengthening

The foot is often neglected in work out routines. However, it plays a vital role in providing stability and balance for our entire body. Try following exercises:

The Vele/Skier exercise is designed to stabilize your foot muscles.

1. Start by standing a few inches from the wall.

2. Slowly lean towards the wall making sure to bend at the ankles and not through the back.

3. Try to touch your nose to the wall, feeling your feet muscles grip the ground (you do not need to actually touch your nose to the wall).

4. Return to neutral and repeat for 10 reps. Perform 3-4 sets per day.

5. Make sure that you are leaning forward and not bending at the waist.

The toe grip is another easy, but simple exercise designed to strengthen your foot muscles and improve balance:

1. Drop a sock on the floor and use your toes to grip and lift it off the floor.

2. Hold for 10 seconds, then release.

3. Repeat five times with each foot.

If you or any one you know is experiencing foot pain, call our office to schedule a visit. Stay active!

Balance

Balance, sometimes called proprioception, is communication between your mind and your muscles that allows the body to remain stable. Balance is an important skill for everyone, especially as we age. Injuries from falls and accidents are a significant risk for older adults. Maintaining stability throughout the course of our everyday activities is a key factor in maintaining health and wellness.