Rotator Cuff Ball Release

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Generally there are two main methods of relieving pain in an area of your body; stretching and myofascial release. Today we are going to cover myofascial release of specific shoulder muscles and tendons.

The shoulder tissues that we are working on are:

Deltoids (anterior, middle and posterior);
Supraspinatus (rotator cuff tendon);
Infraspinatus (rotator cuff tendon and muscle).

This myofascial work is intended to break up old "greasy" unhealthy tissue that doesn't move well and is pain sensitive with movement.
Doing this work regularly (2-3x per week for 5-10 weeks), will bring blood to the damaged tissue, promoting new tissue growth and increasing pain-free shoulder range of motion.
Try to do each affected tendon for approximately 5 minutes.

The type of ball and aggressiveness in which you do the exercises is solely based upon your tolerance for pain. Over the years we have had patients use tennis balls, hockey balls, kids bouncy balls and lacrosse balls. The harder the ball the more effective you will be in causing a micro-inflammatory reaction which will in turn promote future healing. Work up to using a lacrosse ball against the wall. No promises your drywall will hold up ;)

Don't forget or ignore the Shoulder Stretching covered in our last video!

Stretching is an activity that should be included in all activities of your life. You should always be thinking of different ways to keep your shoulders flexible. Remember: If you already have great mobility in your shoulders, making them more flexible could lead to problems of hypermobility. Most of you probably won't have that issue so stretch away and watch the results roll in!
Video Content:

•Normal vs. Abnormal Range of Motion: (For reference please go back to shoulder stretching video) Shoulder flexion, shoulder abduction, horizontal adduction, hand behind back (HBB);
•Associated Disorders: General stiffness, arthritis, impingement, bursitis, tendonitis, tendinosis, frozen shoulder, rotator cuff tear, scapular pain;
•Every other day or every third day, you should do your ball release (Duration 5-15 minutes): Ball release should be done in a slow controlled manner. The ball is not meant to roll, but to firmly press, tug and pull the affected tissue -- No bouncing and bopping all over the place. Slowly and gradually apply pressure over the affected area until it causes mild to moderate discomfort. Severe pain is not what we are looking for, only discomfort. Carefully consider the different areas that you are releasing and try to focus on the tightest and most painful of them. If you have a significant exacerbation of your shoulder pain, stop what you are doing and see your health care professional. Go slowly and remember to breath!

to remember when doing Ball work:

1. Maintain focus and body awareness. If something doesn't feel right back out of it and reassess.

2. Ball work shouldn't be super painful. Work up to a mild, but controllable discomfort.

3. Work your way towards longer sessions (5 minutes +).

4. Don't stretch "cold", do a little warm up first.

5. The more you do, the quicker you will get results!

6. Get addicted to ball work, you have a lifetime of doing it! If you look at it as a chore you will never get it done.

7. Make it part of lifestyle and you will be paid dividends with happy shoulders for the rest of your life.

We look forward to your comments and suggestions, whether about this post or ones that you would like to see in future.

Видео Rotator Cuff Ball Release канала The Rehab Addicts