| A shoulder injury, however caused, can cause months | | | | into a forehand motion (adduction and medial rotation). |
| (or even years) of pain and restricted movement. | | | | Again, a racquet player's speciality! |
| You may not even remember the incident that caused | | | | If you have suffered an injury in any of these muscles |
| it! Some injuries to the shoulder build up over a long | | | | and are recovering, there are several rotator |
| time; repetitive movements can cause overuse injuries, | | | | exercises and also general shoulder exercises that |
| much like those that happen to the wrist muscles (RSI). | | | | you can do to strengthen the muscles and make |
| The muscles that sit on the top of the shoulder and | | | | re-injury less likely. Work carefully and stop at the first |
| extend for a handspan down the arm are called the | | | | sign of pain. Do not be impatient! Trying to do too |
| deltoids. These are powerful muscles and lift your | | | | much too soon is a recipe for disaster and could delay |
| arms out to the sides and up, and assist with forehand | | | | full recovery for much longer. |
| and backhand movements. It is quite a feat to "pull" a | | | | If you have access to gym machines, rehabilitating the |
| deltoid (i.e cause a tear in the muscle), and most | | | | muscles is easier, but most strengthening exercises |
| people who come to me with shoulder problems | | | | can be done with body weight and an elastic exercise |
| haven't actually damaged the deltoid, but one of the | | | | band (called a flexiband in the UK, and available |
| smaller muscles near it. | | | | cheaply at most large stores). |
| A pulled deltoid would give pain as the arm moved | | | | Strengthening the Deltoids - Push-ups, Shoulder Press, |
| away from the side of the body; most people can | | | | Lateral Raises, Reverse flyes. Start by using no |
| complete at least part of an arc with the arm before | | | | weights (for push-ups, do shallow, box push-ups to |
| pain kicks in. If the client winces as the arm passes | | | | start), then progress to light hand weights. |
| above shoulder level, I suspect impingement shoulder - | | | | Strengthening the Rotator Cuff - Mimic tennis |
| there is inflammation around the joint which is | | | | fore-and-backhand moves holding a flexiband that has |
| squeezing the nerves there. | | | | one end tied securely to a wall fitting or door handle |
| Rotator cuff injury is a common cause of shoulder | | | | (close the door!). The band should be at the level of |
| pain. The rotator cuff is made up of 4 small muscles | | | | your elbow when your arm is hanging by your side. |
| called supraspinatus, infraspinatus, teres minor and | | | | Elbow should be bent at 90 degrees, palm facing up. |
| subscapularis. Their actions are as follows:- | | | | Keep elbow close to your side throughout and do not |
| Supraspinatus - Brings arm out to the side (abduction) | | | | allow your shoulders to shrug. |
| for the first 30*, then the deltoid kicks in. If the | | | | If you follow the above instructions, plus all those given |
| supraspinatus is torn, the arm will not lift away from | | | | by your health professional, a minor injury should be as |
| the side. | | | | good as new in 2 - 3 weeks. In fact, the shoulder will |
| Infraspinatus - Brings the arm down and out in a | | | | probably be stronger than before, and less likely to |
| backhand motion (extension and lateral rotation). Often | | | | tear again. These exercises can then be added into |
| a muscle injured by tennis players. | | | | your weekly fitness routine to improve your general |
| Teres Minor - Assists infraspinatus. | | | | condition. |
| Subscapularis - Brings arm in towards the body and | | | | |