I’m 17 years old, and I just went to the doctors today, and he told me I sprained my infraspinalis (rotator cuff), and it has been sprained since May, when I got whiplash from a bad hit in lacrosse. He told me I have to start stretching the muscle more, and I can start to do light weights again for lifting.
Does anyone have any good suggestions for routines that may strengthen this muscle quickly? It would be very much appreciated, thank you all!
[quote]Tommiboyy wrote:
I’m 17 years old, and I just went to the doctors today, and he told me I sprained my infraspinalis (rotator cuff), and it has been sprained since May, when I got whiplash from a bad hit in lacrosse. He told me I have to start stretching the muscle more, and I can start to do light weights again for lifting.
Does anyone have any good suggestions for routines that may strengthen this muscle quickly? It would be very much appreciated, thank you all![/quote]
So you STRAINED your INFRASPINATUS 6 months ago but are just now seeing the Dr…? Anyway, if his exam was thorough and the diagnosis correct, he would have most likely come to that conclusion by both palpation and some form of special tests involving resisted external rotation (the principle action of the infraspinatus) which is also how you strengthen and rehab it. Couple resisted shoulder external rotation at all angles of abduction or scaption with scapular retraction. Meaning for every 2 degrees of glenohumeral external rotation, one should focus on attaining 1 degree of scapulothoracic retraction (while maintaining relative depression of the scapula).
Your best bet to know exactly what I am talking about would be to google or youtube “rotator cuff strengthening” but remember the importance of what I told you- couple ER with scapular retraction to build the most solid and stable foundation for your RC muscles to work from. DO NOT pin your elbow to your side as many videos may demonstrate…
-Frank (PT, OCS, CSCS)
I’m always a big fan of “quadruped” or “bird dog” on all fours for RC rehab… using light dumbbells (1#-5#). Just for the emphasis on reciprocal closed chain stabilization alternating with then focusing on open chain scapulothoracic kinematics… (mid & lower trap strengthening).
You might want to look that exercise up also.
You guys are really helping me a lot, more than you think! And yes it took me 6 months to realize it was bad. I’ve got a high pain tolerance and am used to high pain. But I’m gonna look up all of that stuff very soon, and I should just incorporate it into my workout routine? And how many days a week, and how many reps and sets?
You guys are really helping me a lot, more than you think! And yes it took me 6 months to realize it was bad. I’ve got a high pain tolerance and am used to high pain. But I’m gonna look up all of that stuff very soon, and I should just incorporate it into my workout routine? And how many days a week, and how many reps and sets?
Frank, thanks a bunch, i just started shoulder/RC rehab and your post is very helpfull to me.
All the best !