Rotator Cuff Pain and Shoulder Rehab | Art of Health with Alexander Juan Cortes

Key Takeaways

  • Most shoulder injuries don’t heal properly because rehab isolates rotator cuff muscles instead of the training shoulder as a unit
  • To bulletproof shoulders, train shoulder girdle as a complete, functional unit
  • Train upper back to rehab shoulder injuries and maintain rotator cuff health
  • Face pulls are key to upper back training

Introduction

Host:  Alexander Juan Cortes (@AJA_Cortes)

Alexander Juan Cortes (AKA AJAC) discusses how to train the shoulder girdle to rehab and prevent shoulder injury.

Shoulder Anatomy

  • Four rotator cuff muscles: supraspinatus, infraspinatus, teres minor, subscapularis
  • The duty of the rotator cuff muscles is to assist with internal and external rotation
  • Rotator cuff muscles are prone to injury
  • Shoulder girdle: includes muscles that attach to the shoulder (upper and lower trapezius; rhomboids; lats; teres major and minor; posterior medial, and anterior deltoids, serratus anterior) to support the function of the shoulder

Why Don’t Most Shoulder Injuries Heal Properly?

  • Most shoulder injuries don’t heal properly because rehab isolates rotator cuff muscles instead of training the shoulder as a unit  
  • We tend to focus on the muscles in the front instead of the back and side
  • Training external or internal rotation alone won’t train the shoulder sufficiently because you neglect bigger muscles

How To Properly Rehab Shoulder

  • Pull-ups are not enough to train your back
  • To bulletproof shoulders, train shoulder girdle as a complete, functional unit
  • Train your back! Many muscles responsible for shoulder function are in the back
  • Face pulls are key to upper back training
  • Face pulls are a shoulder exercise, engaging the large muscles that affect alignment and mobility of the shoulder socket
  • Dead hangs will help relieve shoulder impingement and mobilize joint
  • Training tips: pull down, at angles, horizontally, reverse fly, upper trap raises

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Notes By Maryann

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