Arlington Athletics

Kinesiologist Eric Wong describes three  key factors and four exercises to rehab a rotator cuff tear to avoid surgery if possible (@PrecisionMovementCoach). Eric Wong's shoulder rehab routine emphasizes three key factors: proper alignment, muscle activation, and restoring active range of motion. Watch the whole video to understand four important exercises designed to help achieve the three key factors. This article emphasizes the  highlighted details of the second exercise demonstrated in the video by Eric Wong "Coach E" when he trains muscles involved in upper arm raising and scapula rotation mechanics to avoid impingement in the subacromial space of the shoulder. Impingement can harm the supraspinatus tendon and the long head biceps tendon at the shoulder, causing pain. The second exercise "Wall Neck Side Bend" relaxes the upper trapeizius and levator scapulae muscles, which have been shown in a study as overactive in people with painful shoulders. The Study...

A supinated Lateral Raise that primarily works the front deltoid and an Overhead Lateral Raise that works the middle deltoid and the front deltoid (YouTube@DanaLinnBailey). Check the video for the recommended number of sets and reps. Dan Linn Baily these exercises a forgotten movement that is recommended as a warmup or a cool down. THE SHOULDER MOVE YOU’RE FORGETTING - YouTube  (direct to video with comments) ... All content, videos and links mentioned are for information only, and are not necessarily endorsed or specifically recommended by ArlingtonAthletics.com for your specific condition or situation.

Dr. David Middaugh of El Paso Manual Physical Therapy Clinic explains 16 points involving shoulder and scapular rotation mechanics that help an individual understand how to prevent damage and pain in the shoulder joint (SOURCE: YouTube@@epmanualphysicaltherapy). Dr. David Middaugh, PT, DPT provides sixteen points to consider to help the healthy mechanics of the shoulder joint and scapular rotation. The two points of many important points that stand out are ... 1) the importance of upper trapezius muscle strength for the power to upwardly rotate the scapula (shoulder blade) to lift the shoulder joint to contribute to the full 180-degree motion of lifting the arm, and  2) the importance of the consideration of rhomboid muscles, which can possibly over-dominate the balance equation of scapular mechanics and inhibit the lift of the shoulder joint. Dr. David Middaugh explains that the involvement of 180 degrees of typical range of motion of the arm from side to overhead is provided by...

Dr. Corey Hoffner explains exercises that may help control shoulder pain caused by external rotation and other shoulder motions, too (YouTube@drchoffnerptsc). Pain with external rotation of the shoulder likely means that the shoulder joint is compressed, and that the rotator cuff is not adequately controlling the multi-dimensional movement of the shoulder (external rotation, internal rotation, flexion, and extension of the shoulder). Decompressing a shoulder joint is defined as re-establishing a position of the upper arm connection to the shoulder blade in the safe and instant center position, which provides a shoulder joint condition that hopefully becomes pain free. The rotator cuff consists of four small muscles (supraspinatus, infraspinatus, teres minor, subscapularis) that are involved (along with larger muscles: biceps, triceps, and deltoids) with the connection of the arm (humerus) to the shoulder blade (scapula). The main function of the rotator cuff muscles is to keep the up...

Dr. Corey Hoffner:  Your Shoulder Impingement Isn't a Shoulder Problem  (YouTube@drchoffnerptsc). YouTube Tips ⓘ According to Dr. Corey Hoffner, shoulder impingement is caused by dysfunction of the mid-thoracic region (lack of thoracic extension ability) and dysfunction of the scapula region (lack of range of motion and muscular control of scapular rotation which is necessary to fully establish arm raising). Three Recommended Exercises ... Wall-supported thoracic spine extension with hips flexed. Scapular full range upward re-training with forearm roll of ball on a wall and half-kneeling position. Use band resistance to strengthen scapular retraction muscles that keep the subacromial space open. Dr. Corey Hoffner: "Stop Resting Your Biceps Tendonitis — It's Making It Worse" (YouTube@drchoffnerptsc). YouTube Tips ⓘ Three Recommended  Exercises ... Lying on Side with Top Arm Up; rotation of the rotator cuff with stabilization under dumbbell load, while taking ...

When using ab straps, get in a proper starting position by locking your arms in a stabilizing position and engage your lats (@MicahelEckert). Pull ups involve strength from your hand to your elbow , and from your elbow down to your core and hip flexors , according to Micahel Eckert. Get in stable starting position, lats engaged, knees up, and feel internal ab flexion and core compression all the way up. Biggest error with ab straps is letting yourself sag without engaging your lats. Michael Eckert explains why Ab Straps or Ab Slings are key to Ab Strength and Upper Body Strength (SOURCE:@ MichaelEckert) YouTube Tips ⓘ Your upper arms should be parallel to the floor when you engage your lats after lowering your elbows while you're suspended in the Ab Straps. Flow State - YouTube One Arm Pull Up - YouTube Dumbbell Exercises for Pull Ups! - YouTube Wrist Strength - YouTube All content, videos and links mentioned are for information only, and are not necessarily endorsed or sp...

Upper chest exercise on a Pec-Deck machine by Mike O'Hearn (SOURCE: MikeOHearnTitan). Lean forward and/or rotate forward while partially standing at the Pec-Deck machine. Focus on the muscle insertions. Flex all the way through, contracting the front deltoids and chest (upper chest muscles). Mike O'Hearn says you should be able to stack this exercise ... that is, use all the plates on a pec-deck or cable machine. All content, videos and links mentioned are for information only, and are not necessarily endorsed or specifically recommended by ArlingtonAthletics.com for your specific condition or situation.

The function of the shoulder blade (scapula) is an important factor to consider if rotator cuff exercises are going to work ( Conor Harris - YouTube ). Conor Harris explains that effective internal and external rotation of the upper arm (humerus) depends on the ability of the shoulder blade (scapula) to move properly in a manner that opens subacromial space; and the ability of the front chest and the back to have mobility to facilitate opening of the subacromial space to avoid impingement of tendons in the shoulder.  Conor Harris holds a Bachelor of Science in Kinesiology from Oregon State University.Certifications: He holds multiple industry certifications, including Certified Strength and Conditioning Specialist (CSCS) from the NSCA, Corrective Exercise Specialist (CES) from NASM, and an EXOS Performance Specialist credential, according his Linkedin profile ( Conor Harris - Pinnacle Performance | LinkedIn ) The No B.S. Guide To Shoulder Health   All content, videos and ...