Engaging in these prescribed exercises for a span of three weeks may lead to enhanced flexibility and reduced stiffness in the shoulder joint.
In a workout recommended by Dr. Dan Ginader, a qualified physical therapist for the Mims Method in Manhattan, individuals can strengthen their rotator cuff and improve the mobility of their shoulders. The exercise routine requires a lacrosse ball and a resistance band.
The first step in the process is to identify any potential issues with shoulder discomfort. Dr. Ginader begins by looking at the strength of the rotator cuff, a group of four muscles in the shoulder, with two of them located on the back, lower portion of the shoulder blade (infraspinatus and teres minor). If the rotator cuff strength is insufficient, moving the shoulder overhead, out to the side, and behind the back can feel difficult. To check for any sore or tight spots, leaning a shoulder blade against a wall with a lacrosse ball can be helpful.
The workout consists of four exercises that should be done three to four times per week, for three weeks, to improve strength, control, and mobility of the shoulder.
- Resisted Raise Exercise: In this exercise, the arms are kept pinned to the torso, elbows bent at 90°, and the resistance band is raised to forehead height without allowing the shoulder to rise or the elbows to flare. The goal is to complete 3 sets with 6 reps.
- Resisted Shoulder External Rotation Exercise: In this exercise, the arms are kept pinned to the torso, elbows bent at 90°, and the hands move out to the sides while keeping the elbows pressed against the torso. The exercise should be done without allowing the shoulder to rise. The goal is to complete 3 sets with 10 reps.
- Resisted D2 Flexion Exercise: In this exercise, one hand anchors on the hip while the other raises across the body and beyond the shoulder, rotating the hand so that at the top of the movement, the thumb is pointing behind. The action should be performed below the spine of the scapula. The goal is to complete 3 sets with 6 reps on each side.
By the end of the exercise circuit, the shoulder muscles should feel fatigued, but the shoulder should feel easier to use. Relief in the shoulder is expected after the exercise, but avoid overdoing it to prevent bruising or soreness. It is important to remember that the exercise described is not a standalone fact, but it is part of the workout suggested by Dr. Ginader.
Dr. Ginader recommends the EliteFTS Pro Resistance Band for this workout. The exercises should be done for three to five minutes each side and the shoulder should remain relaxed throughout the process. The process involves moving around the shoulder blade using gentle pressure.
Strengthening the rotator cuff muscles, such as the supraspinatus, infraspinatus, teres minor, and subscapularis, through targeted exercises like external and internal rotation with resistance bands and scapular stabilization can reduce shoulder stiffness and instability feelings. With consistent practice, individuals can expect to see improvements in their shoulder strength, mobility, and overall function.
