When you have a sore shoulder, sometimes the subscapularis is the culprit. This muscle is part of the rotator cuff muscle group. It works to internally rotate your shoulder and works with the other 4 cuff muscles to stabilize the shoulder joint. Interestingly, the subscap is the largest and most powerful cuff muscle but is often forgotten when it comes to rehabilitation (as the focus is typically external rotation). Often this muscle is short, tight and weak and simply working on strengthening the subscap can help in many conditions of the shoulder including instability, rotator cuff tendonopathies/tears, impingement and bursitis to name a few.
When the initial stage 1, 2 and stage 3 exercises get easier try this dynamic stage 4 strengthening exercise. Air-filled bouncy-balls of any size can be used to create this dynamic challenge to the subscapularis muscle, while working on coordination, speed and reaction time. Keeping your scapular (shoulder blade) stabilizers active - ie keep your shoulder blades in a good strong position throughout the movement!
Keep up with stage 1-3 exercises in addition to exercises that focus on scapular stabilization, thoracic mobility and control, and external rotator strengthening to give your shoulder rehabilitation program the most success.
For individualized guidance and care, visit one of Rebalance’s experienced physios or chiropractors.
16 фев 2024
