Rotator Cuff Ball Release
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- Опубликовано: 8 фев 2018
- The Rehab Addicts Blog!
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Generally there are two main methods of relieving pain in an area of your body; stretching and myofascial release. Today we are going to cover myofascial release of specific shoulder muscles and tendons.
The shoulder tissues that we are working on are:
Deltoids (anterior, middle and posterior);
Supraspinatus (rotator cuff tendon);
Infraspinatus (rotator cuff tendon and muscle).
This myofascial work is intended to break up old "greasy" unhealthy tissue that doesn't move well and is pain sensitive with movement.
Doing this work regularly (2-3x per week for 5-10 weeks), will bring blood to the damaged tissue, promoting new tissue growth and increasing pain-free shoulder range of motion.
Try to do each affected tendon for approximately 5 minutes.
The type of ball and aggressiveness in which you do the exercises is solely based upon your tolerance for pain. Over the years we have had patients use tennis balls, hockey balls, kids bouncy balls and lacrosse balls. The harder the ball the more effective you will be in causing a micro-inflammatory reaction which will in turn promote future healing. Work up to using a lacrosse ball against the wall. No promises your drywall will hold up ;)
Don't forget or ignore the Shoulder Stretching covered in our last video!
Stretching is an activity that should be included in all activities of your life. You should always be thinking of different ways to keep your shoulders flexible. Remember: If you already have great mobility in your shoulders, making them more flexible could lead to problems of hypermobility. Most of you probably won't have that issue so stretch away and watch the results roll in!
Video Content:
•Normal vs. Abnormal Range of Motion: (For reference please go back to shoulder stretching video) Shoulder flexion, shoulder abduction, horizontal adduction, hand behind back (HBB);
•Associated Disorders: General stiffness, arthritis, impingement, bursitis, tendonitis, tendinosis, frozen shoulder, rotator cuff tear, scapular pain;
•Every other day or every third day, you should do your ball release (Duration 5-15 minutes): Ball release should be done in a slow controlled manner. The ball is not meant to roll, but to firmly press, tug and pull the affected tissue -- No bouncing and bopping all over the place. Slowly and gradually apply pressure over the affected area until it causes mild to moderate discomfort. Severe pain is not what we are looking for, only discomfort. Carefully consider the different areas that you are releasing and try to focus on the tightest and most painful of them. If you have a significant exacerbation of your shoulder pain, stop what you are doing and see your health care professional. Go slowly and remember to breath!
to remember when doing Ball work:
1. Maintain focus and body awareness. If something doesn't feel right back out of it and reassess.
2. Ball work shouldn't be super painful. Work up to a mild, but controllable discomfort.
3. Work your way towards longer sessions (5 minutes +).
4. Don't stretch "cold", do a little warm up first.
5. The more you do, the quicker you will get results!
6. Get addicted to ball work, you have a lifetime of doing it! If you look at it as a chore you will never get it done.
7. Make it part of lifestyle and you will be paid dividends with happy shoulders for the rest of your life.
We look forward to your comments and suggestions, whether about this post or ones that you would like to see in future.
The painted muscles are helpful
This is gold! It really helped me find the right spots to release my shoulder!
Been working on trigger point therapy for sometime now. Thanks for making a video describing things for lay folks how to work out the knots and muscle tightness using smashing pressure over rolling out the knots with a La Crosse ball👍🙏
Great video, guys! Love your channel! Thank you for the info! My shoulder is feeling much better! Thanks!
Thank you so much for this extremely informative and helpful video. It has me immensely. Thumbs up
True. Great idea regarding the painting.
Good to see Wil Wheaton helping out
A must watch for anyone beginning the journey...
Super clear. Thank you
Great video! Thank you
Thanks for this information!!!!
Thank you. Very helpful!
Thank you
extremely helpful!
Absolutely brilliant information 👍
Brilliant I am doing it now,,,, Hard work with smart work Thank you
Great video! Thx
Good demonstration! And the model guy is in a good mood, too😄
FANTASTIC
Thanks 🙏
Good video, still waiting for the bicipital tendonitis video.
Thanks for your explanations. Other videos demonstrate techniques, but I didn't know about the need and reasons to hold for three to five minutes. I was in a car accident in 1995, and the PT had given me a Theracane for trigger points and myofascial release. I haven't looked at the updated science since that time, so I look forward to getting better results with the knowledge you shared. I've only done the rolling around with the lacrosse ball, and moving the Theracane around, but not holding the points. Back in the day, my therapist had warned me not to hold a point for more than 15 seconds, to avoid bruising. So I have never spent time "camped out" on a point. Updated science is always useful!
Things do change. It’s not that they were wrong, it’s what they had available at the time. I’m sure it still helped you progress through your injury.
We now know that longer is better, up to a certain point. Lacrosse ball can probably provide more pressure, but a theracane is a reasonable substitute. Think of trying to ‘Pull’ or tension the tissue as you go about this, regardless of the implement you choose.
I use a massage block and this feels soo good after working the trigger points! My shoulder mobility has improved as well appreciate the video.
That’s great to hear! Well done and not a problem
any research backing up myofasical release for long term pain?
I think the muscle diagram on his body is really cool. Very helpful.
Thank you, glad it helped!
@@TheRehabAddicts would there be any additional benefit to applying heat (pad or shower) prior to this smashing, and/or ice afterwards? TIA.
@@MasterArmedforces I do not believe heat would add much if any additional benefit. Ice would only restrict blood flow and dampen the inflammation response (which is part of what we are after). Thanks for your question
Is this suitable for shoulder impingement?
Cool drawing …
Thank you that was very helpful. My tendon has a partial tear. How long should i perform these moves before going back to my routine? Also do you have a video fir Runner hip?
It is hard for me to say. Healing time can vary. I would either get assessed by a professional or wait until you have recaptured normal range of motion without pain. Best of luck
Is this safe to do with rotator cuff Tendonitis?? I don’t want to damage the tendons. I don’t think it would but I just want to be safe. Thanks for making the video!
It is unlikely you will damage the tendons from rolling. In fact, the opposite may be true (improved blood flow, inflammation to help healing).
Would these be good exercises for developing more external rotation of the shoulder?
Possibly, but it is hard to say for sure. A lack of external rotation can be due to many things, one of them being posterior compression of the thorax (posterior expansion is not occurring during respiration). You could try rolling and stretching your internal rotators and see if that helps with external rotation flexibility. If that works, don't forget to strengthen the new range of motion
Left untreated what happens to knots in all these muscles?
Range of motion needs to be maintained and ideally expanded. A lack of range of motion means more stress will be placed on fewer tissues and reduces the body map in the brain. The brain receives afference from the peripheral tissues to create a coherent map of what ‘space’ is available for movement tasks. Reductions in range of motion means a reduction in the signal quality and quantity from the periphery, leading to a smaller map of what is usable
Do you guys mind if I repost this on my self care website Im making for some private clients? Im a MT . Thanks
Hey Bruce. Thank you for asking. It is not a problem at all
does anyone know whether this is 3-5 minutes for all 4 exercises or for each individual hold?
each hold. it takes that long to get the area, tendon, to release.
This would be for each exercise
What does "pulling and tugging the tissue" mean?
Think of applying pressure, letting the ball sink into the tissue (this can take 30-60 seconds) and then slowly 'pulling' the tissue in a direction. Imagine slowly pulling an elastic band and that elastic band expanding toward the direction you are pulling. That is similar to what you want to feel while releasing rather than rolling over the tissue
3 minutes? Jesus it hurts there
Can you do this laying on the floor?
Doing on the floor would provide more force. It would be more effective but more painful. Master it on the wall then move to the floor
@@TheRehabAddicts thank you!!
Nice to see a man who doesn't shave his chest to look like a 4 year old boy.
Nice to see a man who comments on men’s chest hair and thinks of little 4 year old hairless boys.
Goodbye migraine, brain fog, blurred vision, fatigue, lack of oxygen !!!!
You can't see his arousal...
Please do not try at home unless you are trained massage threapist!
this was really bad to follow......the locations you drew on him where hard to follow and someone as build and developed as me. maybe next time find someone with some visible muscles mass so its easier to display where we should be doing this. most of your drawing did not line up where my deltoid muscles and rotator tendons run....
Shut the fuck up you ugly bitch you ain’t got no muscle weak ass twat chewer. Great video.
It’s a guide I guess I see what ur saying but u should know ur body u can figure it out
Lmao delusional fat man