Exercises For Rotator Cuff Shoulder Pain
Rotator cuff related shoulder pain (RCRSP) is a common issue that many therapists encounter in orthopedic clinics. Pressing exercises, which are among the most popular exercises, can often be difficult and provocative for individuals with RCRSP. However, there is a progressive series of exercises that can help individuals with RCRSP return to pressing in the weight room.
Before beginning the program, it is important to ensure that certain prerequisites are met. These include having pain-free shoulder flexion and abduction up to 90 degrees, full pain-free shoulder horizontal ABD and ADDuction, no difficulty performing basic scapular exercises, and basic rotator cuff strengthening exercises. Once these prerequisites are met, the progression series can begin.
If you’re dealing with shoulder pain and come into Beyond Physical Therapy at Berry Farms, the first thing we’ll do is assess your needs and your level of physical fitness. For example, we’re not going to have you modify something that you can already do normally and with good form. Our goal is to help you succeed and get better, not to limit you! As physical therapists, we’re here to ensure that you work hard but that you also see results. Here are the progressive exercises for shoulder pain that we know you’ll ace!
Standing One Arm Cable Press
The Standing One Arm Cable Press is an effective exercise that targets the chest muscles while also improving core control and stability. The exercise involves pressing a cable with one arm while resisting rotation through the core. This exercise is particularly useful for individuals dealing with rotator cuff and shoulder issues as it places less stress on the shoulders than traditional pressing exercises.
Dumbbell Floor Press
The Dumbbell Floor Press is a modified version of the bench press that reduces the range of motion, making it a more tolerable exercise for individuals with shoulder issues. By starting on the floor, individuals can gradually increase the weight and work towards a full range of motion bench press.
Dumbell Bench Press
The Dumbbell Bench Press is similar to the floor press, but with a slightly larger range of motion. This exercise is an effective way to progress from the floor press to a full range of motion bench press.
Push-Up Progression
The Push-up Progression is a series of exercises that gradually increase in difficulty, starting with push-ups against a wall and progressing to full push-ups from the floor. This exercise is an excellent way to build upper body strength and improve shoulder stability.
Machine Bench Press
The Machine Bench Press is one that most people are familiar with. It can be an effective way to isolate and target the chest muscles without causing too much shoulder pain.
Pin or Board Press
The Pin or Board Press is an intermediate exercise that bridges the gap between the dumbbell press and the full range of motion bench press. These exercises involve starting with the barbell at a specific height and gradually working towards a full range of motion press.
Barbell Bench Press
Finally, the Barbell Bench Press is the most advanced exercise in this progression, targeting the chest muscles with the greatest intensity. By coaching the exercise with a slight elbow tuck and encouraging scapular retraction and depression, the exercise can be performed safely and effectively.
Work With A Top-Rated Franklin Physical Therapist
These exercises provide a progressive approach to strengthening the chest muscles, with a particular focus on shoulder health and injury prevention. The exercises are designed to gradually increase the difficulty and intensity of the movements, starting with the most basic exercise and progressing to more advanced exercises as the individual’s strength and ability improve.
Before attempting these exercises on your own, it’s important to work with an experienced Franklin physical therapist so you don’t reinjure yourself. At Beyond Physical Therapy, we’re here to ensure you live life beyond your injury. Give us a call today at (629) 239-3170 to make an appointment!