No free weights? No problem.
Cans of soup and plastic water bottles can double as light dumbells.
Shoulder Pain
The movement you need is on your shoulder…Nah nah nah…Nah nah nah nah…Hey…okay, anyway. Let’s get that shoulder moving. ;-)
Information
Shoulder Anatomy Video | Medical Video Library:
https://www.ypo.education/orthopaedics/shoulder/shoulder-anatomy-t192/video/
Common Shoulder Injuries:
https://orthoinfo.aaos.org/en/diseases--conditions/common-shoulder-injuries/
Resources
Scapular Stability Exercises (Beginner): Ortho Eval Pal with Paul Marquis PT
Proximal stability of the scapula (shoulder blade) is needed for distal mobility. Here are some basic scapular strengthening exercises to start with.
Absolute Best Shoulder Impingement Exercises (Self-Treatments): Bob & Brad
Rotator Cuff and Shoulder Conditioning Program:
https://orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/
Product Considerations
Rotator Cuff Pain
Let’s be clear here. It’s Ro-ta-tor CUFF. Not “rotor cup.” Not “rotary” anything. Rotator. Ok, we’re good now.
But no matter what you call it, it’s a pain. Is it torn? There are special tests a PT can perform manually to help rule in/out a tear. An MRI can determine a more accurate diagnosis. To repair or not repair. Check out some links below to learn more about coping with a rotator cuff tear.
Information
Rotator Cuff Tear Repair | 3D4Medical From Elsevier
Short animated video demonstrating a rotator cuff (supraspinatus) tear
https://youtu.be/BL5kVI8Xd1E?si=N2NVS6a5oaETESeT
3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES] | Precision Movement
During this 22 minute video orthopedic surgeon Dr. Erin Boynton and kinesiologist Eric Wong go into depth about the structure, pathology, and treatment strategies for a healthier rotator cuff. The 3 keys they discuss to cope with a rotator cuff tear are: Posture and Tightness, Position of the Scapula, and Correct Patterns.
https://youtu.be/o9fiTFfW4uU?si=Br3dldbaYXqeva_Z
Resources
10 Rotator Cuff Exercises for Pain Relief (Non-surgical Rehab) | Tim Fraticelli - PTProgress
1: Pendulum; 2: Scapular Squeeze; 3: Assisted Flexion with Support; 4: Serratus Punch; 5: Wall Slide; 6: Countertop Planks; 7: Sidelying External Rotation; 8: Resisted Row; 9: Resisted Shoulder External Rotation; 10: Diagonal Band Exercise
https://youtu.be/70UxCj6AoPo?si=AFB0jP8pnKi49upb
Product Considerations
DIY Corner:
Grab 2 tennis balls and an old (but clean) sock.
Put the tennis balls in the sock.
Tie the sock.
Perfect self-massage tool (or dog toy?).
Use along the sides of the spine from cervical to lumbar or trigger points in the scapula or glutes.
Cervical / Neck Pain
Nothing is more of a pain in the neck than a Pain in the Neck! Amiright!?
Information
Neck Pain and Problems | Johns Hopkins Medicine
This page includes a video with an anatomical overview of the cervical spine.
https://www.hopkinsmedicine.org/health/conditions-and-diseases/neck-pain-and-problems
Neck Pain Overview | University of Maryland Medical Center
This is a long and detailed webpage that features a lot of great information including explanations of cervical conditions like: Degenerative Disc Disease, Cervical Radiculopathy (Pinched Nerve), Herniated Disc, Spinal Stenosis. It lists and describes different exams/tests to expect when searching for a diagnosis, as well as conservative/non-surgical treatment options. Surgical treatment options discussed include: Discectomy, Cervical Fusion, Laminectomy, Corpectomy.
Neck Pain Causes | Veritas Health
This is an animated video (<2-minutes) with a brief overview of different causes of cervical pain.
https://youtu.be/uOv6f47LbGI?si=4krR_mSEr-wCdBIH
Resources
Neck Pain Relief Stretches - 5 Minute Real Time Routine | AskDoctorJo
This link includes Cervical Rotation and Side Bending, Shoulder Rolls, Upper Trap Stretch, Levator Scap Stretch, Scalene Stretch, Chin Tucks, and a Towel Stretch.
https://youtu.be/was4RtzpfJs?si=OOQzgWgGJ9MoiJjI
The 7 BEST Posture Correction Exercises for Back & Neck Pain Relief! | PT Time with Tim
Scapular Retraction, Foam Roller Thoracic Extension, Sidelying Open Book, Prone Chest Lifts, Dual External Rotation, Dual Horizontal Abduction, Self-Massage
10 Best Neck Exercises for Neck Pain Relief – Ask Doctor Jo | AskDoctorJo
Chin Tucks, Shoulder Blade Squeezes, Cervical Isometrics (Extension/Flexion/Rotation/Sidebending), Resistance Band Isometrics (Sidebending/Rotation/Chin Tuck), Shoulder Shrugs
Stretches for Neck, Shoulder & Upper Back Pain Relief | 10 min. Yoga to release Tension and Relax | Mady Morrison
This is a beautifully produced quiet, gentle, and easy to follow seated yoga routine done in real time, performing each stretch/movement for 30 seconds each, accompanied by peaceful music.
Product Considerations
Coop Pillow: https://a.co/d/74eW2BW
Cervical Traction Wedge: https://a.co/d/dfwFdIj
Cervical Traction w/ Pump: https://a.co/d/iXTvokI
Foam Roller 6”x36” full foam roller: https://a.co/d/cBfLdgP
Posture Bra: https://a.co/d/iVJpM5V
Tennis Ball Sock - or - Massage Ball Roller: https://a.co/d/59b2iSZ
Posture Braces:
Adjustable - Gaiam - https://a.co/d/8XuUbuG
Best Seller -Comfy Brace- https://a.co/d/gp6TCmO
Posture Sensor and Trainer - Upright GO- https://a.co/d/8jULvmU