| This article is written from a personal life-long | | | | you seek professional medical help or visit with a |
| experience of shoulder pain and as an elite level | | | | physical therapist to learn the mechanics of the |
| gymnastics coach. I first experienced rotator cuff pain | | | | exercises. |
| bad enough to take me to a doctor at age 18 and had | | | | Shoulder therapy basic exercise plan: This program |
| my 1st cortisone shot. That helped however only | | | | should only be performed 2-3 times per week. |
| lasted about 6 months; due to continued poor weight | | | | Minimum 1 day off in-between workouts. Each rep |
| lifting techniques and participation in amateur boxing. | | | | below should be performed in a slow and controlled |
| Skip ahead 20 years and I continue to work with | | | | pace; 2 second lift up, 1 second hold at muscle |
| athletes that experience rotator cuff tendonitis through | | | | contraction, 2 second return. Start with 1 pound |
| high level gymnastics training. We have been | | | | weights for 10 reps working up to 20 reps. At 20 reps |
| integrating shoulder therapy into our workouts as injury | | | | move to 2 pound weights not to exceed 3 pounds per |
| prevention and of course rotator cuff exercises to | | | | arm.Start with 1 set however after 2 weeks begin 2 |
| help strengthen and repair the shoulder tendons. | | | | sets. |
| Another problem we occasionally face is a labarum | | | | This therapy is comprised of 4 exercises. Letter I, T, |
| tear and the difference needs to be identified. That's | | | | W, Y (a link to the exercise examples pictures is in the |
| why all injuries are first examined by a professional | | | | resource section). |
| doctor and then the appropriate rotator cuff therapy is | | | | If you experience rotator cuff pain during any of the |
| implemented into their workout plan. Please make sure | | | | above exercises STOP and seek professional help. |