Anyone have any tips who’s dealt with this? I know it’s a catch all diagnosis. More specifically some rotator cuff strain. Already going to PT but just curious what worked for others out there. Thanks
Hi Aaron, I'm a certified Athletic Trainer (ATC) and work in sports medicine. I would say your PT is right on track. Most of the patients I've worked with that deal with shoulder impingement are due to them being anterior dominant and having a weak posterior shoulder/back complex. Mid to low trap is always an issue with patients and needs to be addressed appropriately. Without knowing your current PT home exercise program, I would make sure to address the following below. Please keep in mind that your physician and PT has complete oversight of your care and knows what is best for you. What I have listed below are merely suggestions. Shoulder mobility (as someone previously mentioned): open books, around the worlds, etc. Rotator cuff strengthening (remember they are small muscles so they don't need to be overloaded but instead really focus on activation): External rotation, D1/D2 patterns, etc. Horizontal/Vertical Pulls: Rows, pulldowns, etc. Focus on unilateral movements, slow eccentrics, isometrics, etc. Posterior Shoulder: face pulls, ITYs, etc. Serratus Stability: Pushup plus, DB Serratus punches, etc. One rule to follow is the 1:2 ration of push to pull. Ex: Bench press followed by x2 pulling exercises. As a society we are very anteriorly dominant so really focusing on posterior movements is vital for shoulder health. I hope this helps and good luck with your training!