Shoulder – Disc Golf Healthy

Essential Exercises Shoulder

Shoulder Stability Exercises With Bands

Oct 23, 2023 Joe 0 Comment

Shoulder stability is essential when looking at increasing distance, better control, and longevity in the sport. These simple exercises will help you stay on the course longer.

Shoulder Stability Equipment

This is one of the few times that Disc Golf Healthy highly recommends using equipment for these exercises. You can find a version of these shoulder stability exercises that use no extra equipment here.

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Latex Theraband

Non-Latex Theraband

Door Anchor

Door Anchor Strap

Carabiner Clip

Necessary

Resistance Band

Hand Towel

Optional

Door Anchor or Door Anchor Strap

Shoulder Internal Rotation

Attach the resistance band to the door at waist height. Stand with the same shoulder closer to the wall; shoulders are perpendicular to the wall. You want to keep your elbow tucked into your side and stand tall. To help keep the elbow tight, roll up the hand towel and hold it against your side with your elbow. Think about pinching your shoulder blades together. Grip the resistance band; pull your hand and wrist towards your stomach. Slowly let your arm return to the starting position. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

Shoulder Internal Rotation w/ Green Band

Shoulder External Rotation

Shoulder External Rotation w/ Green Band

Attach the resistance band to the door at waist height. Stand with the opposite closer to the wall; shoulders are perpendicular to the wall. You want to keep your elbow tucked into your side and stand tall. To help keep the elbow tight, roll up the hand towel and hold it against your side with your elbow. Think about pinching your shoulder blades together. Grip the resistance band; pull your hand and wrist away from your stomach. Slowly return your hand and wrist to the starting position. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

Shoulder Flexion

Attach the resistance band to the door at waist height. Stand with your back to the wall; your shoulders are parallel. You want to stand up tall. Think about pinching your shoulder blades together. Grip the resistance band; slowly bring your arm forward to shoulder height. Keep your elbow locked and wrist firm. Slowly bring your arm back down to your side. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

Shoulder Flexion w/ Green Band

Shoulder Extension

Shoulder Extension w/ Green Band

Attach the resistance band to the door at waist height. Stand with your front to the wall; your shoulders are parallel. You want to stand up tall. Think about pinching your shoulder blades together. Grip the resistance band; slowly, bring your arm backward. Do not lean forward to try and get more motion. Keep your elbow locked and wrist firm. Slowly bring your arm back down to your side. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

Shoulder D1 Pattern

Attach the resistance band to the bottom of the door. Start with the shoulders perpendicular to the wall; with the shoulder, you move closer to the door. Grip the resistance band with the back of your hand facing forward. Begin to bring your hand up to your opposite shoulder, rotating your wrist to face your chin and flexing the elbow. Think about kissing your bicep to maintain proper form. Slowly bring your arm back down to your side. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

D1 Shoulder w/ Green Band

Shoulder D2 Pattern

D2 Shoulder w/ Green Band

Attach the resistance band to the top of the door. Start with the elbow at shoulder height and the wrist extended while holding the resistance band. Think about a server holding a tray of food. Flex the wrist, extend the elbow, and rotate the shoulder to the opposite hip. I’m thinking about trying to put a sword back in the sheath. Slowly return to the starting position. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

Essential Exercises Shoulder

Shoulder Isometrics: Stability Exercises No Equipment

Oct 23, 2023 Joe 0 Comment

Shoulder isometrics are a great way to start exercising to become a stronger disc golfer. Shoulder stability is essential when looking at increasing distance, better control, and longevity in the sport. These shoulder isometric exercises (that require no equipment) will help you stay on the course longer. Check out these Shoulder Stability Exercises to take your exercise to the next level!

Shoulder Isometrics Equipment

You can do all of these exercises without any equipment. However, you will need a wall, doorframe, tree, or sturdy immovable object. A doorframe will work best for these exercises.

Shoulder Isometrics Preamble

Shoulder isometric exercises are a great way to start getting your shoulder in shape if you haven’t worked out before or if it’s been a while. As previously mentioned, you don’t need any equipment to perform these exercises. If these exercises become too easy, you can increase the difficulty by checking out Shoulder Stability Exercises.

You should perform each exercise 5 to 10 times for all these exercises. You are holding each position for 10 seconds. You can also work out with Joe in the YouTube video at the bottom of the page.

Immovable Object

Shoulder Internal Rotation

Stand with the shoulder you are exercising closer to the wall/doorframe. Start with your arm straight ahead, elbow bent to 90 degrees. You want to keep your elbow tucked into your side and stand tall. To help keep the elbow tight, roll up the hand towel and hold it against your side with your elbow. Think about pinching your shoulder blades together. Have the doorframe against the inside of your wrist. Try to bring your wrist towards your stomach with maximal effort. Hold this for 10 seconds and relax. Repeat this 5 to 10 times.

Next, you want to move your wrist about halfway between the starting position and your stomach. Repeat 5 to 10 times with 10-second holds.

Finally, you want to move your arm about halfway between maximal external rotation and the starting position. Repeat 5 to 10 times with 10-second holds.

Shoulder Internal Rotation Isometric

Shoulder External Rotation

Shoulder External Rotation Isometric

Stand with the shoulder you are exercising closer to the wall/doorframe. Start with your arm straight ahead, elbow bent to 90 degrees. You want to keep your elbow tucked into your side and stand tall. To help keep the elbow tight, roll up the hand towel and hold it against your side with your elbow. Think about pinching your shoulder blades together. Have the doorframe against the outside of your wrist. Try to bring your wrist away from your stomach with maximal effort. Hold this for 10 seconds and relax. Repeat this 5 to 10 times.

Next, you want to move your wrist about halfway between the starting position and your stomach. Repeat 5 to 10 times with 10-second holds.

Finally, you want to move your arm about halfway between maximal external rotation and starting position. Repeat 5 to 10 times with 10-second holds.

Shoulder Flexion

Stand facing the wall/doorframe. Start with your arm at your side, elbow straight. You want to keep your elbow straight at your side and stand tall. Think about pinching your shoulder blades together. Have the doorframe against the thumb side of your fist. Make sure you keep your wrist locked in place. Try to push your fist into the wall with maximal effort. Hold this for 10 seconds and relax. Repeat this 5 to 10 times.

Next, you want to move your fist about halfway between the starting position and the top of your shoulder. Repeat 5 to 10 times with 10-second holds.

Finally, you want to move your arm backward to about halfway between maximal extension and starting position. Repeat 5 to 10 times with 10-second holds.

Shoulder Flexion Isometric

Shoulder Extension

Shoulder Extension Isometric

Stand facing away from the wall/doorframe. Start with your arm at your side, elbow straight. You want to keep your elbow straight at your side and stand up tall. Think about pinching your shoulder blades together. Have the doorframe against the pinky side of your fist. Make sure you keep your wrist locked in place. Try to push your fist into the wall with maximal effort. Hold this for 10 seconds and relax. Repeat this 5 to 10 times.

Next, you want to move your fist about halfway between the starting position and the top of your shoulder. Repeat 5 to 10 times with 10-second holds.

Finally, you want to move your arm backward to about halfway between maximal extension and starting position. Repeat 5 to 10 times with 10-second holds.

Shoulder Abduction

Stand with the shoulder you are exercising closer to the wall/doorframe. Start with your arm straight ahead, elbow bent to 90 degrees. You want to make sure you stand up tall. Think about pinching your shoulder blades together. Have the doorframe against the outside of your elbow. Try to move your elbow out from your side away from your body. Hold this for 10 seconds and relax. Repeat this 5 to 10 times.

You want to move your arm about halfway down at your side and the top of your shoulder. Repeat 5 to 10 times with 10-second holds.

Shoulder Adduction

Shoulder Adduction Isometric

Start with the elbow at your side. Remember to stand tall and pinch your shoulder blades together like you are trying to hold a ball between them.

Try to bring your elbow through your body. Hold this for 10 seconds and relax. Repeat this 5 to 10 times.

Rotator Cuff Tendonitis: Causes, Symptoms, and Treatment Options

May 2, 2023 Joe 0 Comment

Rotator cuff tendonitis, also known as impingement syndrome or shoulder impingement, is a common condition affecting millions worldwide. This painful condition occurs when the tendons of the rotator cuff become inflamed and irritated, causing pain and discomfort in the shoulder. This article will explore the background of rotator cuff tendonitis, common signs and symptoms, treatment options, and when to seek further medical advice.

Rotator Cuff Tendonitis Background

The rotator cuff comprises four muscles and tendons surrounding the shoulder joint. These muscles and tendons stabilize the joint and allow for a wide range of motion. Rotator cuff tendonitis occurs when the tendons become inflamed due to overuse, injury, or age-related wear and tear. This inflammation can cause the tendons to become compressed within the shoulder joint, leading to pain and reduced mobility.

Everyday activities that can cause rotator cuff tendonitis include repetitive overhead movements (such as lifting, painting, or swimming), sports activities (such as baseball, tennis, or golf), and work-related tasks (such as construction, assembly line work, or computer use). Additionally, age-related degeneration and poor posture can contribute to the development of this condition.

Signs and Symptoms

The most common symptom of rotator cuff tendonitis is a pain in the shoulder, which may be felt as a dull ache or sharp pain. This pain typically worsens with specific activities, such as reaching overhead, lifting objects, or lying on the affected side. Other common signs and symptoms include:

Stiffness and reduced range of motion in the shoulder
Weakness in the affected arm
A sensation of grinding or popping in the shoulder joint
Pain that worsens at night, making it difficult to sleep

Treatment Options

Conservative treatment is typically the first line of defense for rotator cuff tendonitis. This may include:

Rest: Avoiding activities that cause pain or aggravate the condition can help reduce inflammation and promote healing.
Ice and heat therapy: Applying ice to the affected area can help reduce swelling and inflammation, while heat therapy can help relax muscles and improve circulation.
Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen can help alleviate pain and inflammation.
Physical therapy: A physical therapist can develop a personalized exercise program to help strengthen the rotator cuff muscles, improve flexibility, and promote proper shoulder mechanics.

If conservative treatment fails to provide relief or symptoms, worsen, additional treatment options may include:

Corticosteroid injections: These can help reduce inflammation and relieve temporary pain, although they should be used cautiously as they can weaken tendons over time.
Ultrasound: This non-invasive treatment uses sound waves to stimulate blood flow and promote healing in the affected tendons.
Platelet-rich plasma (PRP) injections: PRP injections use a concentrated solution of the patient’s platelets to promote healing and tissue regeneration.

When to Seek Further Medical Advice

It’s essential to consult a healthcare professional if you experience persistent shoulder pain or if your symptoms worsen despite conservative treatment. Additionally, you should seek medical advice if you experience any of the following:

Severe pain or swelling in the shoulder
Signs of infection, such as redness, warmth, or pus around the shoulder joint
Inability to move the affected arm or shoulder
Weakness or numbness in the affected arm

Rotator cuff tendonitis is a common condition that can cause significant pain and discomfort in the shoulder. By understanding this condition’s background, signs, and symptoms, individuals can take appropriate steps to manage their symptoms and seek appropriate treatment.

Early intervention and conservative treatment options, such as rest, ice and heat therapy, over-the-counter pain relievers, and physical therapy, can help alleviate pain and improve function in most cases. However, if symptoms persist or worsen, it is essential to seek further medical advice, as more aggressive treatments such as corticosteroid injections, extracorporeal shockwave therapy, or platelet-rich plasma injections may be necessary.

In some cases, where conservative treatment options have failed or the tendon damage is severe, surgery may be recommended. For example, surgical options for rotator cuff tendonitis may include arthroscopic surgery to remove bone spurs or inflamed tissue, tendon repair, or in more severe cases, shoulder replacement surgery.

Prevention of rotator cuff tendonitis is also crucial. Incorporating shoulder-strengthening exercises into your exercise routine, maintaining good posture, and taking regular breaks from repetitive activities can help reduce the risk of developing this painful condition.

Rotator cuff tendonitis is manageable when detected early and treated appropriately. By being aware of the signs and symptoms, seeking timely medical advice, and adhering to a proper treatment plan, individuals can effectively manage their symptoms and maintain a high quality of life.