5. Rotator Cuff Rehabilitation Shoulder impingement pain relief – Infraspinatus exercises


Infraspinatus has to fight alone against this strong internal rotators and they can’t win this game without your help. So please give them a hand so you can move your body up and down. or side to side Hi guys, rehab safely! Mr. Physio here. In the last video, We talked about why the infraspinatus is so important when it comes to shoulder problems and why we need to do lengthening exercises, which I’m going to show you today and this study is worth a look before we move on In this study, they measured external rotation strength at different angles of shoulder abduction so, 0degree, 45, 90, 135 degree. and the findings are very interesting because they didn’t find any change in external rotation strength. But they also found infraspinatus activity diminished dramatically as the arm goes up. What does it suggest? There are some helpers, right? in the last video it was mentioned there are only two external rotators, infraspinatus and teres minor but the researchers believe teres minor is too small to create this effect Surprisingly, what they suggest is Serratus Anterior activity, which was three times higher at 135 degree compared to zero degree. This is not completely proven but what their theory is when your shoulder blade sits like that, serratus anterior tilts it backwards and strong internal rotators including pectoralis major and minor pull your shoulder inwards and that tilts your shoulder blade forward. that’s called anterior tilt. This is called posterior tilt so if the serratus anterior is properly activated when you lift your arm up out of the side, that will prevent the anterior tilt of shoulder blade which may reduce the strong activities of the internal rotators so internal and external rotators work against each other If the internal rotator activity is inhibited, that will help activate this external rotator. and another study shows the infraspinatus activity is strongest in the upright position sitting or standing compared to lying on your side doing that or lying on your tummy doing these kind of exercises. so If you combine those two results together, we can say the infraspinatus works best in the upright position rather than this position(anterior tilt) When you do this exercise you have to remember three things. First of all shoulder’s back! the second is always point your thumb to the direction where you are pushing your arm into the last one always have some space between your arm and the trunk about 5 centimeter zero degree neutral position push your right hand into your left hand. So that will activate my right infraspinatus and you try to pull in with your left hand. Okay, so while resisting through that right side, you try to pull the right hand in towards your belly so infraspinatus will generate about 30-40% of its power, while my left side is pulling it in with about 50% Later on, you can actually increase the strength and speed as well. So once you can do the small range, we will go into wider range. Bring your arm out to the side a little bit more and just pull it in. Do the same exercises. Especially when you have a shoulder pain, this kind of movement can be painful. So you do the exercise within that pain free range, but some people find it difficult to reach over with your left hand, especially in that wider the range (then you can do it against wall) 0 degree shoulders back 5 Centimeters away from your body. thumbs pointing that way push out. activate that muscle. and rotating that way if you can do the small range, you can do the wider range. so when you do this exercise, you have to take small steps actual steps. some people rotate their body only but you have to actually turn around while pushing in and turn towards the wall so that you end up facing the wall and you can do the same with the band. If you have this kind of bands like a rubber band ok right side holds one end. if you pull it out with your left hand, that will activate this right side muscle because it’s resisting against this Force right? And then you slowly bring it in. If you pull it out like this but you come back without your left hand moving, the tension on the band will decrease right? but to maintain the resistance on the band, keep pulling with your left hand too or you can have it shorter to have more resistance Pull it out (and slowly rotate) and it’s good to use the unaffected side too because it’s called ‘cross education’. When you use that unaffected side, that will stimulate the brain that helps to activate the affected side. If you find it difficult, you can do it with the other end of the band tied against that door knob hold the band with the thumb pointing that way again and shoulders back and down and have a bit of space there and maybe two steps out to the side, that will increase the tension that will increase resistance, which the infraspinatus has to fight against, right? So that will activate that muscle. From there, You’re rotating your arm inwards and then come back down and do the same thing going out to the side and rotation and that will lengthen up the muscle while it’s being used. and wider range is the same. Going out. two steps out to the side and rotate inwards And that’s the end of my first series of shoulder impingement and this is pretty basic but very very important Concepts but of course there are more to it to fix the shoulder problem. So I’ll probably have to get back to it after few video of other contents. Thanks for watching and see you next time Rehab safely!

23 Comments

  1. 잘보고있습니다~~

  2. 좋은정보 감사합니다~ 구독 좋아요 누르고 갑니다.

  3. 영상 잘봤습니다. 피칭후 쇄골안쪽 흉근통증있는데 어떻게하면좋을까요.

  4. 유익하고 재미있는 영상 감사드립니다. 선생님 영상 복습하며 마사지 앤 재활운동 하고있던 중 원심성 수축을 시킬 때 많이 뭉쳐서 그런지 끝까지 안 당겨지는데(특히 발목이요….)중간에서 애가 너무 세게 버텨지는데….이 때 당기는 힘을 더 줘야하나요?

  5. 안녕하세요 잘보고잇습니다~^^
    근데전거근기능이 날개뼈를 후인시키는것이아닌 전인이아닌가요?? 앞으로 잡아당기는근육으로알고잇어서 여쭈어봅니다

  6. 정적스트레칭 없이 햄스트링과 어깨 유연성 기르는법도 영상 제작해주세요

  7. 영상 잘보았습니다 혹시 견봉쇄골쪽 인대가 아프다면 어떤 조치를 하는게 맞나요 다친지 4주가 되어가고 저번주부터 소염제 처방을 받아 먹고있습니다

  8. 야구를 할 때 어깨 안쪽에서 오는 통증은 어떻게 해야하나요?

  9. 구독자가 볼때마다 엄청느네요 역시 사람들이 보는 눈이 있네요 궁금한게 제가 극상근건염 이두건염이 있는데 혹시나해서 극하근도 같이 하고있습니다 근데 할때마다 뚝뚝 어깨에서 소리가나요 통증은 없는데 겁나서 못하고 있습니다 충돌증후군은 아니라는데 왜 그런건가요?

  10. 6개월 전 ac joint 경미한 통증이 있어 주사치료받고 괜찮아졌는데 딱히 무리한 힘쓴 적도 없는데 다시 재발했습니다. 스테로이드 주사 자주 맞으면 안 좋다던데 좋은 재활 방법이 있을까요?

  11. 혹시 논문 보시는 사이트를 알랴줄수 있으실까요?

  12. 선생님 유튜브 보면서 정말 그동안 뭘 배웠나 싶습니다.. 너무 감사합니다..^^

  13. 처음영상에서 이전영상보기라는데 이전영상이 어느것을 시청하면 되죠?ㅋ

  14. 군더더기 없는 설명덕분에 비전공자가 봐도 정말 이해가 잘 됩니다. 감사합니다!!

  15. 피지오 공부를 하고싶게 만드시네요 ㅎㅎ

  16. 자전타다가 넘어저서 정형외과를 가니… 어깨회전근이 상했네~가만히 냅두라는데..그게 2개월전인데 아직도 양팔벌린상태에서 위로 올리면 어깨가 아파요..왼쪽만요ㅠ🙋‍♀️😭

    어깨시리즈 하나씩 따라하는데 확실히 통증이 덜해요! 꾸준히하면 좋아지겠죠??🙏 진짜 좋은 영상감사합니다👏👏👏💕💕💕
    (누워서 손바닥을 하늘로하고 위로올리는데-만세자세- 팔꿈치 안쪽이 당기는데..이건 따로 마사지가 필요한건가요?????)

  17. 성공하면 찾아뵙겠습니다.

  18. https://youtu.be/qIR2hWSCDKo 영상에서 나오는 운동들이 관절에 무리가 갈까요?

  19. 선생님!! 회전근개 영상들 마사지랑 신장성수축 운동들 한번에 다해줘도 괜찮죠? 아니면 수축된곳만 찾아서 해야할까요?

  20. 견갑하근과 반대되는 힘의 원심성수축운동인거지요?그럼 둘다 해야되는건가요?

  21. 영상잘봤습니다
    영상운동 따라하면 승모쪽이 아니라 삼각근 견봉쪽이 스트레칭(살짝 찢기는느낌) 되는느낌인데 이느낌이 맞는건가요? 선생님께선 승모쪽을 만지시면서 힘들어하시던데!

  22. 정말 많은 도움이 됐습니다 감사합니다!!

  23. 선생님 영상은 다너무 좋은데 다른 영상찾기가 좀헷갈리고 어려워요. 버티는 운동 45초 영상 없는데. 좀 쉽게 찾아주실수있을까요

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