3步解决肩膀疼痛-4

But then we really want to get that rotator cuff and get that ball set in there with other activities when we start to do the lifting and overhead activities.
- And as you were saying, Brad, external rotation or what you call em these are outies and these are innies. External rotation, that is the gold standard. Like we usually start with the most people.
- Yeah typically a therapist will have you go like this and do manual muscle tests. And those external rotation muscles are the ones that are oftentimes very weak. So what works really good. You can use weights for this but actually I think a stretch band of some sort.
- [Bob] Attached to the wall. This is where you're really gonna need to, I think you, it's hard to get by without that.
- It works well. So phase number, when we talked to three steps this is the first step. Once you get things moving with some of those tips we just showed you is you’re going to hook the band up, you know, to the door somewhere in your house or wherever you have the space to do it. And you're gonna start with the outies. So, if my left shoulders the ones.
- Could you use your towel, Brad?
- Yep.
- Okay.
- We're gonna do this. But one thing's important is that your elbow stays the right distance from your ribs. So you take a towel roll like this, put it there and you can start the exercise. And if the tall falls out, you know your elbow went too far away from your body. So, keep that trapped in there. Don't do this or this.
- He's keeping the arm at a right angle.
- Right.
- 90 degrees.
- Yep and I usually have people start out with 10 and if you're doing 'em like this, like I can already feel that muscle. I have no injury.
- Yeah.
- It's working. I do feel it.
- These are small muscles. Yeah, don't think you need to have a lot of weight or a lot of resistance.
- Right.
- Because they are not big muscles. And even on a big guy.
- Exactly.
- You can get by with maybe a couple bands.
- Sure and you do 10 to 15 of these. And then alls you do is turn around and you get the opposite muscle group in this direction. I'm gonna show you this way so you can see what I'm doing on the other arm.
- You're switching arms.
- You're just pulling in, but the exact same mechanics, just the opposite resistance into the stomach. One little hint. And this happens a lot with people early on in the recovery phase they can get out to about to here. And then over here they get sharp pain.
- Sure.
- So you're gonna work it in the pain free range. As it improves, that range will typically improve and get back to normal.
- Yep.
- So three sets of 10 here or 10 here. You're gonna turn this way. Do a 10 here, that equals one set. Do three sets of 10 of those. When that gets pretty easy, then you go to phase two.