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Shoulder Internal Rotation Strength and ROM | Tim Keeley | Physio REHAB
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- čas přidán 14. 06. 2022
- #rotatorcuff #shoulderexercise #shoulderinjury
Lack of full internal rotation strength and ROM - especially in the hand behind back position (inner range) is common following injury or surgery to the shoulder. It's difficult to get the last 10% - which is the case with a few of our current shoulder clients.
1️⃣ Hand Behind Back (Band Assisted)
2️⃣ Hand Behind Back (Supine overpressure)
3️⃣ Internal Rotation (Theraband - Inner Range)
4️⃣ HBB Wall Push Off
Physio Fitness | Physio Rehab
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Oh wow. That wall push off really told me how weak my internal rotation is!
The wall push-off was awesome.
These exercises were exactly what I needed for my internal shoulder injury. Been doing them for three days and my shoulder feels much better.
Great stuff
Excellent descriptive video. You demonstrate 3 strengthening exercises to cover the full range of IR. Most physios only recommend the 1st one. When you turn 90 degrees, what (different?) muscles become more activated ? When you push off wall with hand behind back ?
Same question for external rotation. I’m much stronger with band work when forearm is waist height, parallel to floor….than when band is overhead, I’m turned sideways, forearm is perpendicular to floor (in tennis terms - backhand volley vs high backhand overhead).
Thank you doc, this is what my right shoulder really needs. Never had an injury or surgery but it's been inflexible for many years.
I think you have my house bugged. My shoulder is getting stronger thanks to you, and ROM is largely restored and healthier motion than before my injury. Ah, but -- have needed help with IR. Thank you!! Oh, that final strengthening exercise. I think my muscle has left the building. I needed this more than you know!
Lol I have eyes everywhere! Glad it helped
Great video. Thank you. Two shoulder reconstructions, shredded sub scaps. Been rehabbing well but IR mobility and strength always a challenge. Good reminder to focus on those subtle points. 🙏💪
Good stuff
Have to try these. My right shoulder is so tight!
This has been super helpful for regaining that last bit of strength while int rotated. - getting back to full strength from almost a 50% shoulder reconstruction. 😵💫
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For exercise #4 I had to perform it on my good side first before my brain would even attempt it on my affected side. One set is enough for today! I think this one will be great for me.
Thanks that will help me as I cannot get arm to my back since my shoulder op, just love your video as makes easy to the exercise correctly
Glad you love the video! I hope you go well with it
i liked your variation at 8:36. good stuff.
Great video! This is something clinically that I have a hard time being creative with improving functional IR reach
Another brilliant video. Thank you v much!
Glad you enjoyed it!
Yes brilliant... this is my exact problem! Awesome vid! Thankyou.
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Hi Tim, I'm 10.5 weeks post proximal humerus fracture (no surgery) and have signed up for your online shoulder rehab program which has been a great help thank you. I love getting exercises like the floor angels (which I never would have thought of trying otherwise) and progressing over even just a week or so from significant stiffness into better and free-er movement.
I have pretty high range of movement (90-95%) on most things now except for behind the back (and for some reason crossing my arms still becomes painful after ten+ seconds, though its improving)
It may be further in the program but I noticed in these exercises you demonstrate here that we are mainly sticking to that 90ish degree elbow angle behind the back. I can now do that reasonably comfortably to mid back but have to practice form as the injured shoulder really wants to contort when that arm goes behind the back - the difference in a mirror between the arms is very stark even when practicing form.
My question is: are there progression exercises to the 'final frontier' which is where the fore-arm 'bends' behind the back to the point the back of the hand can touch the opposite shoulder blade, top of the back and even the same arm shoulder blade?
My uninjured arm does it so easily but the amount of stiffness (for now) in the injured arm almost makes me feel like one of the 90% clients you mention! It's quite difficult for me to support that forearm to bend back upwards even using the other hand to help.
Should I just be patient and wait until I get to those exercises later in your program?
Great that you have the program. Yes best to be patient till you get to the hand behind the back with a band to above the door 👍
Excellent! Thanks 🌷
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Sure is common 👍 awesome exercise
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Love that you explained it so well. New subscriber here. Thank you.
Welcome!
Thank you❤
excellent
Great stuff! thank you!
You out did yourself again in a very discriptive informative vid Mr.Keeley, thank you!
My shoulders are front slung, even with bodybuilding front delts grow so rapidyly compared to other delts they I keep them on the back burner. Just tried the laying down and gentle pressure version and it seems like it'll do me good. Thank you.
Btw I tried it with a dumbell in the other hand and lowered it on the shoulder while on the floor, I used the weight of a dumbell to both control the pressure and keep R-L equated and with contactive ''feel'' it seemed to work alright.
Tim thank you again, I did the movement today, second time today, and my shoulders are already more relieved. And I used to go about living as it was thinking that was normal!.
I think years of playing basketball, weightlifting (chest pressing) and slouched sitting resulted in all this.
Anyways, could I request you make a video on opening up the chest muscles vertically as well, if there is such a thing, I would assume there would be.
Thank you again, and best wishes.
Hope it helps them out!
@@physiorehab Yes, currently I have added the dumbell version into my weekly regiment, using the method 3 times a week, very beneficial, thank you for the informative vids. Best regards.
Great !! Thank you 🙏
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Brilliant!!
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Great video. My internal rotation has been imbalanced since I had an AC joint sprain
Hope this works! For more rehab programs take a look at physiorehab.com
Tim, would you please make one on swimmers shoulder(back stock) and equally on how to strengthen it. Thank you so much.
Added to the list!
The first stretch with a band works wonders for me. I have one issue though: After doing the stretch (30-60min later) my ROM is reduced again. Have you encountered this issue before and if you have, did you know what the reason for it was?
Had a hairline crack in my collarbone. 10 years later im noticing slight muscle atrophy in my shoulder and sharp pain in my chest when i stretch. Hopefully this helps. If you got any other tips or links would be greatly appreciated! Keep up the good work :)
Have a look at the rehab programs at physiorehab.com for all the rehab direction
the problem with me..is ..i don't feel it in the front of my shoulder...its the BACK thats in pain when I do the internal rotation...
I like the variation at 8:00, could you do the same thing for external rotation? I can't picture how you'd do that.
Where is how many repetition, and fow often per day
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My shoulder lose contact with the wall as soon as i start to bend my elbow. Do you think is there any impengenment on my shoulder or can i fix the problem with these stretches? Thank you Tim for this informative content!
I would not just use stretches but a rehab program as well. Have a look at physiorehab.com
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Hey Tim I know this and older video but maybe you’ll see this comment. In your opinion how long after surgery would you say you were able to pick stuff up from like a counter height or the floor. I need surgery for posterior labral tear and I have a one year old at home. Trying to get an idea how long it will be before I’m able to care for him by myself. Examples picking him up out of his crib, laying him down to change diapers, picking up out of high chairs and off the floor etc… thanks in advance!
Probably after 12 weeks. 6 of those you’re in a sling. The full rehab program post surgery is at physiorehab.com
When i do this i feel my lats are tight also front delts, like they are inhibiting me from move hand from the back
What if you have pain with the second excercise where your touching your chest with hand?
Had shoulder surgery 10 month now now have bone spurs is this. Common and arithis
I am having trouble shrugging one of my shoulders to my ear.. like when you have a mobile phone and turn the tap on with your hands ; so you hold the phone between your ear & your shoulder?...
I can't do it..
And all though I can raise my hand above My head slowly sometimes I can't raise it all the way in a slant direction..
Its also feeling loose..
Do U have any idea what this is symptoms of or can U point me to some tests to help
Have a chat to a good physio in person perhaps
Thank you so very much Sir. ✊🏾
You are very welcome
7:42
Doing the IR strengthening with the band exercise when I get to my body with resistance my shoulder wings out. What should I do?
Work on flexibility and serratus perhaps
Can you please take a look at my shoulder issue? Its the latest vid on my channel. Will gladly pay for consult and advice bc ive been thru many physios and blew over 1k getting NOWHERE
Simply book a Telehealth consult at physiorehab.com. Fees are on our website