Your Shoulder Health
Rotator cuff disease is one of themost common causes of shoulder pain, affecting more than 17 million Americanseach year.
According to Robert Z. Tashjian,M.D., with University Health Care’s Orthopaedic Center, rotator cuff injuriesare often the result of performing repetitive activities with the arm overhead,either in work or sport, especially for people under 40; others experienceinflammation due to tendonitis or arthritis. But for those older than 50, it ismore common to see torn tendons, often due to age-related wear.
“Both groups complain of pain overthe side of the shoulder, often running down to the elbow,” explained Tashjian,also an assistant professor of orthopedics in the University of Utah School ofMedicine.
The rotator cuff consists of agroup of four tendons that stabilize the shoulder joint and allow the arm to beraised overhead. Those with the disease have limited mobility and often are unableto lift or hold their arm up because of pain.
Tashjian says preventing orimproving symptoms related to rotator cuff disease can be aided by a dailyshoulder exercise program.
“Keeping your shoulder loose andstrong are the two most important components to good shoulder health,” he said.
He recommends three exercises thatcan be worked into a daily exercise program. They take just 10 to 15 minutes tocomplete and can be performed once or twice a day. For each exercise, complete threesets of 10 to 15 repetitions.
1. Wall-walking stretch
Stand at armslength from a wall. Lift your arm until your fingers touch the wall. Then,slowly raise your arm while walking your hand up the wall. When you reach apoint of resistance, lean in slightly to get a good stretch.
2. Towel-drying stretch
This exercisestretches the back of the shoulder. Take a bath towel by both hands, as if youare drying off your back, with the bad arm low and the good arm high behindyour head. Slowly stretch out the bad shoulder by pulling up on the towel withthe good arm. When you feel resistance, hold the position and then relax.
3. Cane stretch
Lie down and hold acane or pole between both hands. Push the cane toward the bad shoulder,rotating it outward. Hold the stretch at a point of resistance and then relax.
Once you’ve mastered the stretching exercises, Tashjian recommends seeing a physicaltherapist to develop an easy home program for rotator cuff strengthening.Before starting any exercise program, however, consult with your primary-carephysician.
With a simple stretching and strengthening exercise program, people can greatlyimprove their shoulder health.
Written by Chantelle Turner
