Research Corner - Q&A Shoulder Tendonitis by Lenny Parracino | Date Released : 27 Sep 2001 0 comments Print Close Question: I have a question regarding a potential client. He has been diagnosed by a physician with shoulder tendonitis. He has since seen a physical therapist and was given a couple strengthening exercises. He has come to me to get a larger variety of exercises I came up with a few and then decided to do some research to find more. Answer: It seems your client is in good hands with the doctor and physical therapist regarding her condition. Our suggestion based on the information you provided is to start with stabilization exercises progressing to strength exercises followed by eventual power exercises. It is important to note; power exercises should be progressed to and manipulated based on the environment your client is returning to. In other words, a tennis player will be trained very different than an office worker. Listed are integrated strength exercises focusing on the shoulder while activating the entire kinetic chain (we are assuming the physical therapist already performed isolated, specific exercises based on their evaluation). Please take into consideration it is very difficult for us to give you an exact exercise recommendation without an assessment. Review the list, practice on yourself and then slowly adapt into your clients existing program. Have fun! STABILIZATION with a focus on the shoulder complex: Ball Combo I Lay in prone position with stability ball under abdomen and maintain a drawn in position. Keep feet pointed down, legs completely straight, and abs drawn in. Lift chest off the ball and keep back and neck in proper alignment. Extend arms in front of body. (Scaption) Squeeze glutes and lift arms to body height at a 45° angle keeping thumbs up and pinching shoulder blades back and down. II. (Abduction) Move arms straight out to side with palms facing the ground. III. (Cobra) Move arms to the side of the body while supinating the palms, retract and depress shoulder blades. Hold at each location and then return arms to extended position in front of body and repeat. Ball Alternate Arm Prone Military Press Lay in prone position with stability ball under. Keep feet pointed down, legs completely straight, and abs drawn in. Lift chest off the ball and keep back and neck in proper alignment. Begin with elbows and shoulders at 90 degree angles. Shoulders should be externally rotated as far as possible with scapula in a retracted and depressed position. Press one arm directly overhead by extending elbow. Slowly return it to starting position and then extend opposite arm overhead. Alternate arms and do not allow head to jut forward or back to arch. Single Leg Scaption Stand on a single leg with foot pointing straight ahead and knee slightly flexed while maintaining a stable position over 2nd and 3rd toe. Draw the abdomen in and hold arms, elbows extended, by sides. Raise both arms, thumbs up, at a 45 degree angle in front of the body until hands reach eye level. Keep shoulder blades retracted and depressed throughout the exercise and do not allow the back to arch. Hold and then return the arms slowly back to the side of the body. Single Leg 1 Arm PNF Stand on a single leg with foot pointing straight ahead and knee slightly flexed while maintaining a stable position over 2nd and 3rd toe. Draw the abdomen in and place hand on same hip as balance leg. Begin with free arm extended across body with thumb facing front pocket on balance leg. Raise arm in extended position on a diagonal pattern across the body as if drawing a sword out of its sheath. Lift arm and supinate forearm until hand is at eye level at 45° angle to the body. Slowly return arm across the body and thumb to pocket as if placing the sword back into its sheath. STRENGTH with a focus on the shoulder complex Standing 2 Arm DB Press Begin with feet shoulder width apart with feet pointing straight ahead and knees over 2nd and 3rd toes. Hold dumbbells at chest level with palms facing body. Press the dumbbells overhead until both arms are fully extended with palms facing away. Arms should be slightly in front of ears with abdominals drawn in. Slowly return the dumbbells back to chest and repeat. Standing 2 Arm DB Lateral Raise Begin with feet shoulder width apart with feet pointing straight ahead and knees over 2nd and 3rd toes. Hold dumbbells at side with palms facing side of body. Maintain a drawn in position and flex knees. Lift dumbbells, keeping arms straight, out to side away from body until hands reach shoulder level and palms are facing the ground. Slowly return the dumbbells back to side of body and repeat. Standing 2 Arm DB Scapular Raise Begin with feet shoulder width apart with feet pointing straight ahead and knees over 2nd and 3rd toes. Hold dumbbells at side with palms facing side of body. Maintain a drawn in position and flex knees. Raise both arms, thumbs up, at a 45 degree angle in front of the body until hands reach eye level. Keep shoulder blades retracted and depressed throughout the exercise and do not allow the back to arch. Hold and then return the arms slowly back to the side of the body. Seated Alternate Arm DB Shoulder Press Sit on a bench, abdomen drawn-in, feet shoulder width and toes pointing forward. Place a dumbbell in each hand with palms facing away from body. Begin with elbows near sides of body and hands at chest level. Shoulders should be externally rotated as far as possible with scapula in a retracted and depressed position. Press one arm directly overhead by extending elbow. Slowly return it to starting position and then extend opposite arm overhead. Alternate arms and do not allow head to jut forward or back to arch. POWER with a focus on the shoulder complex Power Ball Hits At arms length away face a wall with feet shoulder width apart with feet pointing straight ahead and knees over 2nd and 3rd toes. Flex knees slightly and place one power ball in each hand slightly below chest level keeping thumbs up. Step forward with one leg and at the same time drive both power balls into the wall at shoulder height by extending arms. Achieve triple extension in the back leg and do not allow back to arch. Step back to original foot position while simultaneously bringing balls back towards body. Power Ball Reverse Hits Stand with back to wall with feet shoulder width apart, feet pointing straight ahead and knees over 2nd and 3rd toes. Flex knees slightly and place one power ball in each hand slightly below chest level. Maintaining drawn in abdominals, rotate entire body and externally rotate and abduct one shoulder driving one ball into the wall at shoulder height. Achieve triple extension in rear leg and avoid any compensation in the low back. Quickly return to original start position and repeat on other side. Back to top About the author: Lenny Parracino Lenny Parracino is a former author, hands on instructor and clinician for The National Academy of Sports Medicine. Currently, he serves as a faculty member of the Gray Institute of Applied Functional Science. He has spent over 20 years serving the health industry as an international lecturer, soft tissue therapist and movement therapist. Lenny has performed over 300 lectures/workshops, has written educational materials and consulted/lectured in the fitness, manual therapy and educational industry and for various medical organizations around the world. Lenny has earned his degree in Health Science, is a Fellow of Applied Functional Science, holds a California certification/license to practice soft tissue therapy. As a full time clinician, he integrates an eclectic approach of movement conditioning with Dr. Vince Guagliano and Dr. Carina Escudero at AIM Sports Medicine in Hermosa Beach, California. 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