R like rotator cuff

R AS IN ROTATOR CUFF

The rotator cuff is a group of tendons and muscles in the shoulder, connecting the upper arm (humerus) to the shoulder blade (scapula). The rotator cuff tendons provide stability to the shoulder; the muscles allow the shoulder to rotate.

The muscles in the rotator cuff include:

•        Teres minor

•        Infraspinatus

•        Supraspinatus

•        Subscapularis

There are unfortunately many injuries which can occur to the rotator cuff, such as:

•        Rotator Cuff Tear:  An injury tears a rotator cuff tendon that’s been weakened by age or wear and tear. Weakness in the arm (and usually pain) are the symptoms.

•        Rotater Cuff Tendinitis (tendinitis):  Repetitive overhead use of the arms (such as painting or throwing) causes a painful strain injury. Rest, ice, and pain relievers are usually effective treatments.

•        Rotator Cuff Impingement:  The tendons of the rotator cuff are squeezed between the humerus and a nearby bone called the acromion. Symptoms and treatment of impingement are similar to tendinitis.

•        Frozen Shoulder (adhesive capsulitis):  The humerus adheres to the shoulder blade, causing shoulder pain and stiffness.  Symptoms usually resolve with time and exercise, or steroid injections

•        Subacromial Bursitis:  Inflammation of the small sac of fluid (bursa) that cushions the rotator cuff tendons from a nearby bone (the acromion).

Everybody experiences this kind of pain a least once in their lifetime.  Of course, we don't want to focus on injuries, but to prevent them it is really important to do some exercises to help “grease” the joint and maintain the shoulder’s mobility.  Here's one way :

Stand in front of a wall with your arms a bit below shoulder level, take a step into the wall and lean against the wall on your hands (A).

Now move your arms to shoulder level and continue with the same movement (B).

Finally hold your arms at head level and do the same exercise (C).

Change feet and repeat.

NIMBLE has many excellent shoulder movements to help you keep your body nimble.  Look them up in your book!