This One time at Band Camp…

Adapted from an article by Dr Mike Camp.

The shoulder is a very unstable joint, and its function is crucial in every aspect of our daily activities.  Shoulder pain usually starts out minor, but if ignored can progress to painful rotator cuff tearing, bone spurs, and labrum tears.  In addition, a shoulder injury leads to compensation from other muscles to perform the job, eventually disturbing the body’s true performing mobility and stability factors.

Let’s begin by strengthening the rotator cuff muscles.  Their primary function is to assist in upper arm movement.  You’ll begin with the “theraband” external and internal rotation movements.  I refer to this as “Band-Camp”J

While standing, position your arms at your side and bend them to form the letter “L.”  Place a rolled up towel between your side and just above your elbow on both arms.  Standing up straight with slightly bent knees, tight abs and good posture, rotate both shoulder joints and arms externally or outward from your body while making sure to keep the inside forearms pinched tightly to the rolled-up towels. You might at first question how such an insignificant exercise movement could produce results, but rest assured this little movement will make a world of positive difference. 

I ask my clients to perform sets of 50 repetitions.  These muscles are small and contain more of the type I muscle fibers, which are more fatigue resistant. 

The shoulder joint has a cuff of cartilage called a labrum that forms a cup for the end of the arm bone (humerus) to move within. The labrum circles the shallow shoulder socket (the glenoid) to make the socket deeper.  This next exercise helps build stability to the labrum of the shoulder.  It’s called “alphabets.”

Grab a dumbbell in one hand – Start with a 3 pound weight and eventually progress to 7 pounds.  Lie on your back on a weight bench or floor, extend your arm towards the ceiling, keeping the elbow straight, and write out the alphabet in capital letters, from A-Z.  Capital letters are used to increase your range of movement. The total motion of the letters should be kept in a 10-inch range of motion. 

This powerful exercise causes muscles to perform rhythmic contractions and build endurance, ultimately leading to greater stability.                                              

Perform the alphabet for 3-4 sets and increase the weight every two weeks.

The next exercise sequence is something I call “6-packs.”  It is by far, the toughest and most effective exercise for building strength in your stabilizing and assistive muscles of the scapula and shoulder. 

 It is performed by lying on your stomach on a weight bench or on the floor, or even on a physioball (Swiss Ball) if you’re advanced.  It’s a series of six motions, each one held for six seconds and performed for six sets.  Don’t let the triple 6 digits scare you off – everyone of my patient athletes despise “6-packs”, but never forget to include them because they work.  A word of caution: if you perform them on the floor, take a bath towel, roll it up and place your forehead on it so you can breathe.

Your 1^st “six-pack” movement is forming the letter “T’ with your arms stretched out and thumbs up. The 2^nd movement is also the letter “T” but now with your thumbs turned down.  The 3rd movement is the letter “W”, or as we call it, “goal post.” Bring your bent arms next to your head – Your head is what forms the middle of the “W”.  The Fourth and fifth motions are called “Superman” – The 4^th is performed by bringing the arms straight out in front of your head with thumbs up and make sure your elbows remain straight. The 5^th is performed by performing the same motion, but with the thumbs turned down.  Your Final 6^th movement is performed by brining your arms/hands down by your waist, turn your palms up toward the ceiling and lift your arms up and squeeze your scapula together. 

Perform all six motions consecutively, but you must make your best effort at holding each position for an accurate six second count. Six exercises held for six seconds are equal to one set. Complete a total of six shoulder shrieking sets. 

 Keep your abdominals contracted throughout all of the exercises as it will help to stabilize your spine.

 These exercises address areas of weakness from three anatomical planes of motion.  The 1st exercise is the traditional rotator cuff work using a cable or theraband while standing up.  The 2nd exercise targets the labrum of the shoulder and is performed lying face up, taking gravity out of the equation and minimizing stress and pain in the shoulder.  The Final exercise enhances overall strength within the shoulder.