Archive for the ‘Cuban Rotations for Posture-Health-Rotator cuff-Forward Head Posture’ Category

Cuban Rotations for Posture-Health-Rotator cuff-FHP(Forward Head Posture)

January 28, 2013

Posted by:   Kevin G. Parker, D.C.

Video below is by:   Dr.Clay Hyght
Cuban Rotations for Strong, Healthy Shoulders & Rotator Cuff

Prevent shoulder injuries before they occur.

I’ll show you why and how to do Cuban rotations for strong, healthy, injury free shoulders and rotator cuff.

Some have said that Charles Poliquin helped  popularize this exercise.

Good article by CP:   How to Square Round Shoulders-Practical advice on keeping the shoulders strong and injury-free

Most of the public has overly tight/strong internal rotators.

This will inhibit the external rotators from doing their function and you will lose range of motion internally and externally.

This is one of the best exercises you’ve probably never been taught– or see others doing.

1. [[[[[[3 min 19 sec video]]]]]]]

2. [[[[[[[[1 min 55 sec similar beginner exercise]]]]]]]]

3.  [[[[[[good shoulder warm up exercise-52 sec]]]]]]

4. 5 Resistance Band Exercises for Shoulder Pain (1ish min.No talking.Just excellent demos)

Infra

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1.  Dr. Mark Cheng: The Rotator Cuff-Unlocking the Shoulder-Foam Roller-5ish min video

2.  Good self massage video:  Pain in front of shoulder – Self Massage – Rotator Cuff Trigger Points

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Infraspinatus

“There are four main things that deserve our attention when it comes to warming up our shoulders effectively, and they’re almost always important across the board, regardless of shoulder type. Combine these warm-up exercise with proper lifting technique and a well-balanced program that balances out pushing/pulling exercises and isn’t excessive in volume or frequency, and your shoulders should feel great for the long haul.”-Eric Cressey

1. Thoracic Spine (Upper Back) Mobility

2. Core Control

3. Scapular (Shoulder Blade) Control
4. Rotator Cuff Activation

Check out the [[[[[video]]]]] , where Eric Cressey walks you through exercises you can do to work on each.

Supraspinatus

 

 

Orthopedic surgeon Randale C. Sechrest, MD narrates an animated tutorial on the basic anatomy of the shoulder: 7 min Video

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related article

Forward Head Posture