Shoulder Strengthening Exercises with a Resistive Band Ask Jo
Hey everybody, it's Jo. Today we'regonna talk about some shoulder exercises. So hopefully you've already taken a look atthe stretching exercises cause the key is, mobilize, stretch, then strengthen. So todaywe're gonna do some strengthening exercises, and we're gonna use some bands. Now you mighthave gotten a couple of different bands from your therapist or your , and they comein different colors. The lightest one is yellow, so that's gonna be the least amount of resistance,and that's the one we'll use today. And then there's some reds and greens and blues andeven blacks, so we're gonna start off with the lightest one, that's the one you shouldstart off with as well so you don't injure
yourself. So today we're gonna use the yellowband which is the lightest resistance. So what I'm gonna have your do, I'm gonna haveyou kind of turn around and bend up your knees for me. Your gonna put the band around yourfeet so it has an anchor. Now you can also do this on a door, put it around a door, butmake sure if you put it on the door, the door's closed, so the door doesn't come swingingback open to you. So what you're gonna do is you're gonna keep your back nice and straight.Your gonna bring your arms forward and have them straight, and this is how you're gonnastart. And what we're gonna do now is we're gonna pull our elbows back and squeeze thoseshoulder blades together. You want to almost
like you're pinching somebody if they've gottheir hand right in between your shoulder blades. And then slowly come back forward.Now this is not the movement. Your not actually bending your arms up, this is more of a bicepcurl. You're keeping your arms straight, you're keeping your elbows to your side, you're pullingback, squeezing those shoulder blades. And the key is to slowly come back. You want towork the band, don't let the band work you. So you're not going back and forth like this,it's a nice controlled motion. Squeezing back, coming forward. Now the key with how manyshould I do. You what to be working your muscles until you start feeling a light burn. Whenyou feel that light burn, you want to do 2
more repetitions. So that might be 10, thatmight be 15, that might be 8. But if you get to 15 or 20, and you're still not feelinga burn, that's when you need to go up to the next color of theraband. So this exercisethat we just did, you might hear it called rows, or scapular retraction, that means thoseshoulder blades are going backwards. Now the next one we're gonna do is called scapularprotraction, so those shoulder blades are going forward. So what you're gonna do isyou're gonna wrap the band around behind you, almost like you're hugging it. And you'regonna bring your arms forward. Now see how my elbows are straight, you want to keep yourelbows straight. You don't want them bending
and pushing like this, you want to keep themlocked out straight the whole time. And what you're gonna do is you're gonna punch forward.So see how my shoulders are coming forward, but I'm not punching forward like that. Mywhole shoulder is going forward. Same kind of thing, you want to go until you feel aslight burn and then do 2 more of those. So this is scapular protraction. The shoulderblades are going forward. Alright. So the next exercises that I'm gonna have you dois you're still using the band, and what you're gonna do is you're gonna put your elbows rightat your side. Now this is the one people have a hard time with because their elbows wantto go out, they want to kind of wing out.
You really want to keep your elbows by yourside, and if you're having a hard time doing that, lots of times you can roll up a towel,put it on each side, so if the towel starts to fall, you know that your elbows are comingaway from your sides. So what you're gonna do is you're gonna keep your elbows nice andclose to your side. You're gonna hold the band with your thumbs up. And what you'regonna do into a comfortable position, you're just gonna push out as far as you comfortablycan without your elbows leaving your side. So if you're doing this, that's not correct.What you want to do is you want to keep those elbows close to your side. So you might onlybe able to go to right here, but that's ok.
Shoulder Arthritis Narrated Animation
The main joint of the shoulder is the jointbetween the head of the humerus the upper arm bone, and the glenoid cavity of the scapulathe shoulder blade. This is a ballandsocket type of joint.Shoulder arthritis refers to loss of cartilage on the surface of the humeral head and theglenoid of the shoulder joint. The two bones rub against each other and produce pain, stiffnessand difficulty moving an arm. Types of shoulder arthritis include:Osteoarthritis also called degenerative joint disease is the quot;wear and tearquot; conditionof the joint, commonly due to old age. Osteoarthritis is characterized by loss of cartilage, bonespurring and NO major inflammation.
Rheumatoid arthritis â€“ is a result of inflammationof the synovium the membrane that encloses the joint. Inflammation brings in the cellsof the immune system, whose inflammatory chemicals damage and destroy the joint. It is not clearhow rheumatoid arthritis starts but genetic predisposition together with infection ofthe joint are likely to be among the causes. Rotator cuff arthropathy or cuff tear arthropathyis shoulder arthritis AS A RESULT and IN A SETTING of rotator cuff tears. Rotator cuffmuscles hold the ball and the socket together and prevent the humeral head from moving outof the socket when the person raises an arm. In people with torn rotator cuff, the headof the humerus moves upwards and rub onto
the acromion. This causes damages to the coveringcartilage and eventually arthritis. Combination of cuff tear and arthritis is a devastatingcondition that seriously impairs functions of the shoulder joint.Posttraumatic arthritis â€“ is arthritis that develops after physical injury to thejoint. Chondrolysis sudden loss of cartilage thathappens occasionally after a shoulder surgery, commonly seen in association with infusionof local anesthetics into the joint for pain management.