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jointandmuscularpain · 16 days ago

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Effective Shoulder Impingement Exercises to Relieve Pain

Shoulder pain is one of the most common musculoskeletal complaints, and a frequent culprit behind this discomfort is shoulder impingement. This condition can significantly limit your mobility and daily function, particularly if left untreated. Fortunately, with the right guidance and rehabilitation plan—including targeted shoulder impingement exercises—you can recover strength, flexibility, and confidence in your shoulder’s movement.

At Benchmark Physio, our experienced physiotherapists understand that no two shoulders—and no two people—are the same. We use proven, safe, and effective treatment methods that don’t just ease your pain but address the underlying causes. Whether other approaches have fallen short or you want a solution that goes beyond rest and painkillers, we’re here to help.

What is Shoulder Impingement?

Shoulder impingement syndrome occurs when the tendons of the rotator cuff are compressed or “impinged” between the bones of the shoulder joint during movement. This often results in pain, weakness, and difficulty lifting the arm, especially overhead.

Common causes include:

Repetitive overhead activities (e.g., painting, swimming, weightlifting)

Poor posture

Muscle imbalances

Shoulder instability or previous injury

Left untreated, impingement can worsen and potentially lead to more severe rotator cuff injuries or even frozen shoulder.

The Role of Shoulder Impingement Exercises

Effective shoulder impingement exercises are designed to:

Reduce inflammation and pain

Strengthen the rotator cuff and stabilising muscles

Improve shoulder mobility and flexibility

Correct posture and movement patterns to prevent recurrence

However, it’s important that these exercises are done under the guidance of a qualified physiotherapist, especially if your symptoms are persistent or severe.

At Benchmark Physio, we tailor your exercise plan based on your condition’s severity, goals, and lifestyle demands—ensuring safe and sustainable recovery.

Recommended Shoulder Impingement Exercises

Here are several physiotherapist-approved shoulder impingement exercises that may be included in a rehabilitation plan:

1. Scapular Retractions

This exercise helps activate the postural muscles and improves shoulder blade stability.

Stand or sit upright.

Gently squeeze your shoulder blades together.

Hold for 5–10 seconds, repeat 10–15 times.

2. Pendulum Swings

A gentle mobility exercises great for early recovery stages.

Lean forward with your good arm supported on a table.

Let your affected arm hang down and swing in small circles.

Perform for 1–2 minutes in each direction.

3. Wall Angels

Promotes postural correction and improves shoulder flexibility.

Stand with your back against a wall.

Raise your arms like a goalpost and slide them up and down the wall.

Keep your elbows and wrists in contact with the wall.

4. External Rotations with Band

Strengthens rotator cuff muscles and improves shoulder joint control.

Attach a resistance band to a door handle.

Hold the band with your elbow bent at 90 degrees and rotate your arm outward.

Perform 2–3 sets of 10–12 repetitions.

5. Sleeper Stretch

Targets internal rotation and relieves tightness in the posterior capsule.

Lie on your side with the affected arm underneath.

Gently push the forearm down with the other hand until a stretch is felt.

Hold for 30 seconds and repeat.

Note: These exercises should only be performed under professional advice, especially if you are experiencing significant pain or limitation.

Why Choose Benchmark Physio?

At Benchmark Physio, we’re committed to going beyond short-term fixes. We understand that many people with shoulder pain are simply told to rest or rely on pain medication. While this may offer temporary relief, it doesn’t address the root cause of the problem.

Our approach is different:

✅ Comprehensive assessment to identify all contributing factors

✅ Tailored shoulder impingement exercise programs

✅ Hands-on manual therapy as needed

✅ Postural and ergonomic advice

✅ Ongoing education to empower long-term shoulder health

If you've tried other treatments without success or are simply tired of being told to "rest and wait," our team is here to provide practical, personalised solutions that restore movement and improve your quality of life.

Book Your Shoulder Assessment Today

Don’t let shoulder impingement limit your lifestyle or keep you from doing the activities you love. With the right combination of therapy and shoulder impingement exercises, recovery is not just possible—it’s likely.

Contact Benchmark Physio today and let our experienced team create a tailored treatment plan that gets your shoulder—and your life—back on track.

#shoulder impingement exercises

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benchsmartphysio · 16 days ago

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Effective Shoulder Impingement Exercises to Relieve Pain

What is Shoulder Impingement?

Common causes include:

Repetitive overhead activities (e.g., painting, swimming, weightlifting)

Poor posture

Muscle imbalances

Shoulder instability or previous injury

Left untreated, impingement can worsen and potentially lead to more severe rotator cuff injuries or even frozen shoulder.

The Role of Shoulder Impingement Exercises

Effective shoulder impingement exercises are designed to:

Reduce inflammation and pain

Strengthen the rotator cuff and stabilising muscles

Improve shoulder mobility and flexibility

Correct posture and movement patterns to prevent recurrence

However, it’s important that these exercises are done under the guidance of a qualified physiotherapist, especially if your symptoms are persistent or severe.

At Benchmark Physio, we tailor your exercise plan based on your condition’s severity, goals, and lifestyle demands—ensuring safe and sustainable recovery.

Recommended Shoulder Impingement Exercises

Here are several physiotherapist-approved shoulder impingement exercises that may be included in a rehabilitation plan:

1. Scapular Retractions

This exercise helps activate the postural muscles and improves shoulder blade stability.

Stand or sit upright.

Gently squeeze your shoulder blades together.

Hold for 5–10 seconds, repeat 10–15 times.

2. Pendulum Swings

A gentle mobility exercises great for early recovery stages.

Lean forward with your good arm supported on a table.

Let your affected arm hang down and swing in small circles.

Perform for 1–2 minutes in each direction.

3. Wall Angels

Promotes postural correction and improves shoulder flexibility.

Stand with your back against a wall.

Raise your arms like a goalpost and slide them up and down the wall.

Keep your elbows and wrists in contact with the wall.

4. External Rotations with Band

Strengthens rotator cuff muscles and improves shoulder joint control.

Attach a resistance band to a door handle.

Hold the band with your elbow bent at 90 degrees and rotate your arm outward.

Perform 2–3 sets of 10–12 repetitions.

5. Sleeper Stretch

Targets internal rotation and relieves tightness in the posterior capsule.

Lie on your side with the affected arm underneath.

Gently push the forearm down with the other hand until a stretch is felt.

Hold for 30 seconds and repeat.

Note: These exercises should only be performed under professional advice, especially if you are experiencing significant pain or limitation.

Why Choose Benchmark Physio?

Our approach is different:

✅ Comprehensive assessment to identify all contributing factors

✅ Tailored shoulder impingement exercise programs

✅ Hands-on manual therapy as needed

✅ Postural and ergonomic advice

✅ Ongoing education to empower long-term shoulder health

Book Your Shoulder Assessment Today

Contact Benchmark Physio today and let our experienced team create a tailored treatment plan that gets your shoulder—and your life—back on track.

#shoulder impingement exercises

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gorungophysio · 2 months ago

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Physiotherapy for Rotator Cuff Injuries

A rotator cuff injury can severely limit your mobility, especially if you’re an athlete, tradesperson, or dealing with the effects of ageing. Whether you've got a partial tear, shoulder impingement, or are recovering from tendonitis, physiotherapy offers a clinically proven path to healing, often avoiding the need for surgery. This guide will walk you through everything you need to know about physiotherapy options in Australia.

What is a Rotator Cuff Injury?

The rotator cuff is a group of four muscles and tendons that stabilise the shoulder. When these are strained, torn, or inflamed, the result is a rotator cuff injury. This injury is commonly seen in:

Older adults with natural tendon degeneration

Athletes involved in overhead motions (e.g., cricket, swimming)

Workers with repetitive overhead tasks

Those with poor posture or muscle imbalances

Common Symptoms:

Dull shoulder pain that worsens at night

Difficulty reaching behind your back or lifting your arm

Weakness in the shoulder or arm

Clicking or popping sounds during movement

Causes of Rotator Cuff Injuries

Injuries can be either acute (from trauma or lifting something too heavy) or chronic (from overuse). Ageing is a significant risk factor, especially from 40 years onwards. Other causes include:

Repetitive strain from work or sport

Shoulder impingement syndrome

Poor posture and muscle imbalances

Bone spurs rubbing against the tendons

How Physiotherapy Helps Heal a Rotator Cuff Injury

Physiotherapy plays a crucial role in recovery, reducing pain and restoring function. Early intervention often eliminates the need for surgery, particularly for partial tears.

Benefits of Physiotherapy:

Reduces pain and inflammation

Strengthens supporting muscles

Improves range of motion and joint stability

Addresses underlying causes (e.g., posture, technique)

Tailored Program May Include:

Manual therapy techniques

Electrotherapy and dry needling

Postural correction

Shoulder mobility routines

Progressive strengthening

Consider seeking a physiotherapy home service if mobility is a challenge. Clinics like Go Run Go Physio offer both in-clinic and mobile sessions.

Therapy for Torn Rotator Cuff: What to Expect

When dealing with a torn rotator cuff, treatment depends on the severity:

For Minor or Partial Tears:

Rest and ice in the early stage

Structured rehabilitation with a physiotherapist

Gradual return to activities

For Larger Tears or Severe Pain:

Immobilisation using a sling (short term)

Cortisone injections for inflammation (if advised)

Ongoing physio-focused exercise therapy

The goal is to promote natural healing while maintaining shoulder mechanics.

Rotator Cuff Injury Exercises You Can Start With

Once cleared by a physiotherapist, you may begin gentle exercises to aid recovery. These are commonly prescribed:

Pendulum Swings – for early mobilisation

Isometric Shoulder Abduction – builds strength without joint movement

Scapular Retractions – targets posture and shoulder blade control

Theraband External Rotations – improves rotator cuff strength

Always start with supervision and adjust based on pain or fatigue.

How Long Does it Take a Rotator Cuff to Heal?

Recovery times vary based on injury severity, age, and compliance with therapy:

Minor strain: 2–4 weeks

Partial tear: 6–12 weeks

Severe tear (non-surgical): Up to 6 months

Post-surgery recovery: 4–6 months minimum

Staying consistent with your physiotherapy services is key to reducing healing time and preventing future re-injury.

FAQs

Q1. What is the fastest way to heal a rotator cuff injury?

Answer: A combination of early diagnosis, rest, and guided physiotherapy is the fastest path to healing. Avoid overhead movements and apply ice to reduce swelling.

Q2. Can a torn rotator cuff heal without surgery?

Answer: Yes, many partial tears can heal without surgery through a structured physiotherapy programme and lifestyle modification.

Q3. When should I see a physiotherapist for shoulder pain?

Answer: If the pain persists beyond a few days, worsens with movement, or affects sleep and daily tasks, consult a physiotherapist promptly.

Q4. Is it okay to exercise with a rotator cuff injury?

Answer: Yes, but only with guidance. Avoid aggravating exercises and stick to a programme tailored by your physiotherapist.

Q5. How long before I can return to sport or work?

Answer: Depending on severity, most patients return to normal activities within 2–6 months with consistent rehab.

Q6. What happens if a rotator cuff tear is left untreated?

Answer: Untreated tears can lead to chronic pain, reduced mobility, and further degeneration of shoulder structures.

Q7. Can physiotherapy help older adults with shoulder pain?

Answer: Absolutely. Physio strengthens the muscles around the shoulder and improves joint function, especially helpful for age-related degeneration.

Q8. Is a physiotherapy home service effective for shoulder rehab?

Answer: Yes. Many Australian services, including Go Run Go Physio, provide mobile physio that brings expert treatment directly to your door.

Conclusion

A rotator cuff injury doesn’t have to mean long-term pain or surgery. With the right physiotherapy services, tailored exercises, and consistent rehab, recovery is achievable. Whether you're an athlete, a labourer, or simply someone wanting to maintain mobility as you age, physiotherapy offers a science-backed, safe route to healing.

Ready to take the next step? Find trusted physiotherapy near you, or explore Go Run Go Physio for comprehensive shoulder rehabilitation services.

#go run go physio #physiotherapy #home physiotherapy near me #home physiotherapy in melbourne #rotator cuff injury #rotator cuff injury treatment #physio for rotator cuff injury

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how2fit · 4 months ago

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Doing Pilates exercises for shoulder pain is a simple and effective approach to relieve discomfort. Check out the best exercises and how to do them.Most of us have had shoulder pain at some point in our lives because we hardly devote time to strengthening our shoulders. We may not recognise it, but shoulders play an important part in our daily lives. It’s a ball-and-socket joint that allows you to do a variety of movements. But did you know that physical activity, such as Pilates, might assist in alleviating shoulder pain? Pilates is a practice known for emphasising core activation, regulated movements, and conscious breathing. While Pilates is frequently linked with sculpted abdomens and flexible spines, it also has a wealth of exercises expressly designed to treat and relieve shoulder pain. Check out some of the best Pilates exercises for shoulder discomfort.What are Pilates exercises?Pilates is a low-impact workout developed in the early twentieth century by German inventor Joseph Pilates, who originally called it Contrology. Joseph Pilates believed that mental and physical health are inseparable. His practices were designed to develop the core muscles while also improving flexibility, balance, and overall body awareness. According to a study published by Research Gate, Pilates emphasises controlled movements, precise alignment, breathing exercises, and conscious synchronisation. It can be performed on a mat or with specialised equipment like the Reformer, Cadillac, or Wunda Chair. If you are suffering from chronic pain in your shoulders? Try out these Pilates exercises handpicked for you to alleviate the discomfort.Suffering from shoulder discomfort? Try out these Pilates exercises. Image courtesy: Adobe StockPilates exercises for shoulder pain: How does it help?Pilates provides a holistic approach to reducing shoulder pain by treating the underlying imbalances and deficiencies that often lead to discomfort. Pilates emphasises scapular stabilisation through controlled, precise movements, ensuring that the shoulder blades move appropriately and provide a firm foundation for arm motions, as found in a study published in the Journal Bodywork and Movement Therapies.This emphasis on optimal alignment and muscular activation aids in the correction of postural abnormalities like rounded shoulders, which can put a strain on the shoulder joint. Pilates also strengthens the deep stabilising muscles of the shoulder girdle, especially the rotator cuff, which promotes joint stability and lowers the chance of injury. Whether you have chronic shoulder discomfort or wish to take preventative measures, doing Pilates exercises for shoulder pain can be a safe and effective technique for reducing discomfort.Pilates exercises for shoulder pain: 15 exercises to tryIf you want to try Pilates exercises for shoulder pain, start with these easy and effective workouts, as suggested by Pilates expert Dr Vajjala Shravani.1. Shoulder rollsHow to perform: Sit or stand tall, roll your shoulders forward, then backward in a controlled manner.Benefit: Relieves tension and improves mobility in the shoulder girdle.2. Scapular retractionsHow to perform: Sit with good posture, squeeze shoulder blades together, hold for 5 seconds, and release.Benefit: Strengthens the muscles that stabilise the shoulder blades, reducing strain on the joint.Try out the arm circle exercise to reduce shoulder pain. Image courtesy: Adobe Stock3. Arm circlesHow to perform: Extend arms sideways and make small, controlled circles forward and backward.Benefit: Improves shoulder mobility and endurance without excessive strain.4. Wall angelsHow to perform: Stand against a wall, raise arms to a “goalpost” position, then slowly lift and lower.Benefit: Encourages proper scapular movement and strengthens postural muscles.5. Shoulder blade push-upsHow to perform: In a plank or kneeling position, squeeze shoulder blades together, then push away.Benefit: Strengthens the serratus anterior, crucial for shoulder stability.

6. Modified plank with shoulder tapsHow to perform: In a plank position, tap one shoulder with the opposite hand, keeping the hips stable.Benefit: Improves rotator cuff strength and core stability.You may also like7. Arm raises with resistance bandHow to perform: Hold a resistance band, and lift your arms forward or sideways.Benefit: Strengthens shoulder muscles without excessive load.8. External rotation with resistance bandHow to perform: Hold a band with elbows bent, and rotate hands outward.Benefit: Targets rotator cuff muscles for better shoulder stability.9. Thread the needle stretchHow to perform: From a tabletop position, slide one arm under the other and twist gently.Benefit: Relieves tension in the upper back and shoulders.10. Open chest stretchHow to perform: Interlace fingers behind your back, lift your chest, and stretch your arms.Benefit: Counteracts slouched posture that often contributes to shoulder pain.11. Side-lying arm circlesHow to perform: Lie on one side, extend the top arm, and make slow circles.Benefit: Improves shoulder mobility and scapular coordination.12. Rotator cuff stretchHow to perform: Pull one arm across the chest and hold.Benefit: Stretches the rotator cuff, reducing stiffness.13. Prone shoulder blade squeezeHow to perform: Lie face down, lift arms slightly, and squeeze shoulder blades.Benefit: Strengthens posterior shoulder muscles, preventing imbalances.Doing Pilates exercises for shoulder wellness is an effective alternative to traditional workouts. Image courtesy: Adobe Stock Image courtesy: Adobe Stock14. Reformer chest expansion (For those using Pilates equipment)How to perform: Pull straps on a Pilates reformer backward while keeping posture upright.Benefit: Builds shoulder stability and endurance.15. Reverse plankHow to perform: Sit with legs extended, place hands behind, lift hips, and hold.Benefit: Strengthens shoulders, arms, and core, promoting balanced muscle engagement.Side effects of doing Pilates exercises for shoulder painHere are some of the potential side effects of doing Pilates exercises for shoulder pain: Repeating the same movements without rest can overload the shoulder muscles, leading to fatigue or inflammation. Executing movements incorrectly may strain the shoulder joint rather than strengthen it. People with rotator cuff tears, frozen shoulder, or arthritis must modify exercises to avoid worsening pain.If you experience any of these side effects, it is important to stop the exercise and consult with a healthcare professional.Related FAQsHow often should I do Pilates for shoulder pain?Consistency is key. 2-3 times per week is a good starting point. Listen to your body and avoid overexertion.Can Pilates help with frozen shoulder?Pilates can be a valuable part of a rehabilitation program for frozen shoulder. The controlled movements can help improve range of motion and reduce stiffness. However, it's essential to work with a qualified professional.

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physioworksaus · 8 years ago

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Scapular Stabilisation Exercises - Your Back Will Thank You Later!

Your scapular stabilisers help your shoulder's rotator cuff muscles to stabilise the shoulder joint while in motion. Strengthening the muscles that support the scapula are important. The exercises that focus on these muscle groups are known as scapular stabilisation exercises. The correct position for the scapula (shoulder blade) is back and rotated down. Essentially, this means maintaining a good 'military posture', with shoulders back and chest out. Some patients benefit from the use of a passive or intuitive posture brace. More information on Postures & Posture Braces/Supports:

Posture Taping

Upper Back Posture Braces

Lower Back Posture Braces

Swiss Ball Chair

Sleeping Posture And Pillows

#ShoulderPain #RotatorCuff #PostureBrace #ShoulderJointPain #ScapularStabilisationExercises #PostureTape

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#Blogger #posture braces #posture taping #pw #rotator cuff #scapular stabilisation exercises #shoulde

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unitygym20 · 6 years ago

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Shoulder Pain Relief Exercises [Stability & Muscle Activation]

Here's why so many people have shoulder pain … And two reasons why they will fail to rehab it: 1. Your shoulder rotator cuff does far more than just internal and external rotation movements and to properly rehab it you need to train it as a stabiliser. 2. We're too narrowly focused on the shoulder rotator cuff in isolation … and fail to train the rest of the system to optimise shoulder stability and strength. At its most basic level, all shoulder rehab involves strengthening the scapular stabilisers and rotator cuff neurological pathways. In most cases, this requires regression back to the basics. But that doesn't mean basic internal and external rotation exercises. Remember, as we discussed in a previous article, a healthy rotator cuff relies heavily on good shoulder posture. Even the slightest rounding (protraction) of your shoulders (scapular) reduces the efficiency of the shoulder rotator cuff which can cause major issues. So one of the first, and arguably most important steps to bullet proofing your shoulders is too strengthen the scapular stability muscles. This will provide the platform needed for optimal rotator cuff function. Today we continue to unpack our brand new shoulder program as we focus on a few of the exercise used to strengthen the scapular stabilisers. This series of exercises is insanely beneficial for anyone wanting to improve strength in the upper body … or simply … posture.

#shoulder pain #how to fix shoulder pain #shoulder rehab exercise

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bodymassage726 · 3 years ago

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Go through the most important benefits of a shoulder massage

Shoulder pain can result from stress or strain in the several bones, tendons, and muscles that make up your shoulder and perform various duties. Depending on where or how it started, shoulder discomfort can range from mild to severe, restrict your range of motion, interfere with your sleep, and make it challenging for you to do daily activities. Make sure that you get the best Shoulder Massage Christchurch.

Depending on the cause, the method utilised to treat shoulder discomfort will change, but in most cases, Massage Therapy Christchurch has been found to be a successful treatment and preventative measure.

Typical reasons for shoulder pain

The humerus, clavicle, and scapula are the three primary bones that make up the shoulder, which is a ball-and-socket joint. These bones are encircled by numerous tendons and muscle fibres, and they are cushioned by a layer of cartilage. Pain and movement issues may result when something goes wrong in any of these locations.

One of the most prevalent musculoskeletal illnesses, shoulder pain is typically brought on by four main conditions:

Bone fracture or break.

Tendon tear or tendonitis

Shoulder trembling

Arthritis

Major shoulder surgery (such as a shoulder reconstruction), tumours, infections, and issues relating to the nerves are some more reasons of shoulder pain. There are four ways massage can relieve shoulder discomfort. Whatever the underlying cause of your shoulder pain, massage treatment can help you move more freely, reduce pain, and stop your shoulder from being hurt again. This is due to the fact that anyone experiencing shoulder pain will gain the following advantages from a shoulder massage:

Improves blood flow

By increasing the amount of new blood that reaches your muscles during massage therapy, oxygen-rich nutrients are fed to them. This helps to expand the range of motion in the shoulder joint by lowering blood pressure naturally and enhancing circulation. After that, the shoulder muscles are allowed to unwind, allowing the tension to start to release and reducing shoulder pain.

Extends the range of motion

Massage therapy can aid in loosening up tension in the shoulder's supporting muscles, giving the joint a wider range of motion. Muscle fibres are extended and trigger points are released by working with the deeper layers of tissues around the shoulder, enhancing shoulder joint function and reducing pain.

Stabilises and strengthens muscles

Shoulder pain can be brought on either muscular imbalance or shoulder instability, as was previously described. Massage therapy can help to improve posture and shoulder position, as well as to strengthen and stabilise muscles. In order to release tension in the nerve pathways of the neck and shoulder, deep tissue massage and trigger point massage therapy are particularly helpful for shoulder pain. By removing scar tissue and easing shoulder impingement, the combination of strong pressure and gentle strokes to reach the deeper layers of muscle and fascia can relieve chronic discomfort. To lessen the risk of dislocations and unstable shoulder joints, massage can also assist to strengthen the rotator cuff muscles and scapular muscles.

Treats injuries sustained during sport

When it comes to shoulder pain and damage, progressive loading is a major factor. Exercises like lifting heavy weights at the gym can wear down muscles, which can then force other muscles to overcompensate and injure themselves. Sports-related pain relief and injury prevention can both be achieved with massage. Sports massage treatment helps to rectify soft tissue muscle imbalances brought on by repetitive actions and is used to treat sports injuries and muscle strains.

#Remedial Massage Christchurch

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dancingwithdelusions · 4 years ago

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WEEK 3

Monday 9th August

Physical Theatre (Dan)

- We explored two main approaches of minimalism and maximalism by sharing a personal item, our ‘life story’ and what movement possibilities occur when we use these as a combined stimulus. It was difficult to navigate how these could be accurately translated because the movement was not necessarily literal but could be if intended. I investigated an abstract approach to the movement because this was intuitive to me however I made attempts considering how this might look and be understood from the audience’s perspective.

- Minimalist prompt was sharing our life story whilst a match burned. The time restraint created pressure and reduced the story to the pivotal moments or what we considered most crucial.

- Maximalist approach involved developing movement from the prompts initially explored in class and how we can embody both of these ideas/details of our personal lives.

Contemporary (Anna)

following exercises from wk 2 --

- ‘Stretching point A from point B’ : extending the toe away from the furtherest point -- consider what lines furtherst from the centre line can be drawn and lengthened?

- Consider weight placement - where does it shift, how can the floor be a support to our movement transitions: I find that relaxing at various points or being ‘heavy’ in my feet so that they expand into the floor really helpful in understanding where I am in space and navigating that space.

- Eye-line: I noticed last week whilst dancing in the studios that when I used my eye-line or focused on points in the room whilst moving through the phrases I could navigate the space around me a lot more effectively as well as the space my body consumed. I intend to explore this discovery further to hopefully assist in ‘expanding’ my body in space and finding more space.

- Be mindful of the co-ordination of bending and stretching; ensure the limbs work in relation to the other movements occurring within the body.

Note: * Watched today’s class due to my mental state *

_____________________________ Tuesday 10th August

Pilates

- Psoas focus and the idea of an X that occurs vertically through the body; a line or connection that is formed from the sternum to the pubic bone and crown of the head to the sit bones

- Imagery and idea of relaxing or ‘sinking’ the psoas to the spine (or to the floor during floorwork) and how the legs can work in isolation to the torso

Ballet (Kalman)

We discussed the ideas of making ‘unnatural movement’ natural in the context of ballet technique. Whilst ballet was established in an elitist, eurocentric setting the ideas and principles that govern it as a form of movement apply to anyone and any moving body in the modern day. Attempting to maximise the ideas and groundwork of ballet is useful in how it can translate and extend into other disciplines and ways of movement - e.g. it can expand and be applied to a contemporary dance context and from this classical technique foundation other iterations can be woven and interpreted into it to layer and refine the movements.

- The knee joints actually moving backwards in order to execute a plie/bend movement. This idea is useful when considering how the body anatomically creates space for movement to occur. Creating space is necessary for the ‘flow’ of movement, illusion of ease and focus on certain muscles engaging to avoid fatiguing the dominant muscles.

Dance Composition

- Over zoom we have had to navigate how to maintain and even strengthen the communication and collaboration processes in this new setting. We have also had to adopt and develop our original choreography to the zoom format which involved adjusting our bodies in accordance to the cameras and considering the perspective of the audience viewership.

- We negotiated the collaborative process where we choreographed movement scores to which the animation students will respond to. This was the most efficient and effective to us (as a collective collab group), due to the restraints of zoom and time.

_____________________________ Wednesday 11th August

Ballet (Kalman)

- 2 main features of Ballet involve; turnout/rotation and length away from the centreline: these technical aspects distinguish ballet from other styles.

- Idea to maintain flow/ease of movement: create space in the body in order to to hinge from joints to move (example in combre - lift and lengthen out and upwards before bending)

- Be conscious of the role and importance of the feet. I have found that being more mindful of how my feet are positioned and how the 3 points “tri-pod/triangle” of my foot are in contact with the floor, helpful in aligning my body and how I am moving. I will expand on this idea in my other classes as its been helpful by just allowing myself to ‘relax’ my feet or ‘ground’ myself into the floor at various points when moving.

Tumbling

shock absorption in arms and upper body

shoulders, wrist, elbows

shoulders and shoulder strength can absorb shock as well as provide power

dolphin rolls; suspending in the air by lifting the pelvis

splat technique can navigate how to catch yourself in moments to get in contact with the floor

strength in shoulders and wrists. catching yourself in the moments of ‘air time’ between contact of your body and the floor

_____________________________ Thursday 12th August

Ballet

- Drawing on from Tuesday and Wednesday’s class I set my intentions to focus on my feet and hips and how they influence my turnout, the engagement of the muscles that help maintain this turnout and what visuals/imagery I find most effective. I’ve also become more aware of tension I’m holding in my body and negotiating when and where this is necessary and efficient and when it is not most useful or suitable - this is something I have noted for myself as I have a tendency to ‘overwork’ in ways that are ultimately not beneficial to my dancing or technique. I’m currently reframing my understanding of the often over-used concept of “pulling up” and I have discovered ways to achieve the idea without the ‘overwork’ and inefficient and default habits. What I have noticed:

Relaxing the front of the hips is crucial to my ability to discover my rotator muscles (I have a habit of tucking my pelvis to compromise or attempt to create the illusion of turnout)

Establishing and checking in with the 3 points of the foot (tri-pod), has been useful in understanding my weight placement as well as engaging my turnout muscles + backs of legs

Length can be found without force; letting go of tension in areas of my body that don’t serve by ability to stabilise and balance and re-establishing it in the areas of focus (lowers glutes, abdominals, hamstrings), will allow me to build the strength necessary to achieve stability and grounded-ness.

Martial Arts

Something I noted strongly from class today was the idea of the body moving as an entire unit:

- Reminder to drop the elbows and broaden the back across the scapular so that the ‘back body’ is engaged and supporting the front. This is necessary for the energy transfers that occur during movement because the forces are not isolated in the body but rather, are cumulative and dependent on the engagement from multiple areas and points throughout the body. e.g. the ‘hit’ of the hand or wrist is not going to be as effective and strong without the energy and strength that derives from the shoulders/the lats and the torso.

- Energy in the same way as muscles, is transferrable as a collection or accumulation in the body rather than an isolation.

- I have drawn similar parallels to my ballet classes with the emphasis of the role the feet in finding grounded-ness and understanding weight placement to find strength and energy.

_____________________________

Friday 13th August

Physical Theatre

Today’s class begun with a scenario/role-play improvisation. The prompts provided included ‘fancy dinner party’, ‘desperate house wives’.

Observations from the task:

our ideas based on archetypes/stereotypes dictated our own characters. There was a lack of diversity in our individual personas due to the strong character similarities based on the prompts.

it was helpful to reference other people/characters during our own act/turn speaking. It created inclusivity, an opportunity for someone else to speak or contribute to the storyline as well as propelling and adding layers to the existing story/stories.

I felt a pressure to fill in the silences at times, I became conscious of whether I might have been taking up too much space

Contemporary (Alya)

Exploration of 6 movement principals:

connecting with the floor; in and out of the floor

horizontal falling,

floating up the torso/trunk - engaging the core to isolate the upper body from the lower. going off your leg

spiral

linear relationships (between limbs of the body)

isolated movement spiralling initiation points (one point and one other point takes over)

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eatsleeppilates · 8 years ago

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STOTT Pilates is a system built on five biomechanical principles. These act as a foundation to developing body awareness and moving with proper alignment. With these, you can be sure of performing the exercises with focus and control and thus reap their full benefits.

Breathing

Place your hands on your stomach and cough a few times. Did you notice that as you cough, your stomach muscles contract? With a Pilates breath, we try to engage those same muscles as we breathe. Next, take a deep inhale through your nose (about 3 seconds) and force an exhale through your mouth as though blowing out candles on a birthday cake. Did you feel the stomach muscles activate again? If yes, great! If not, now try imagining that you are blowing up a balloon. That should get the muscles fired up. You can use this breath all day long. Whenever you stop for a couple of minutes - at a set of traffic lights, as you’re waiting for the kettle, etc. Give it a go!

A couple of other things to think about. Direct your breath down into you ribs (instead of your chest). Imagine your ribs are an accordion, that is, they move wider and narrower as you breathe in and out. You should notice that your shoulders rise less and relax as you do this. Breathing deep down here will help to activate the deep abdominal muscles (transversus abdominis) and all the muscles in the ribs too and bring fresh air to 100% of the lungs, not just the 30% reached with shallow breathing.

Scapular Stabilisation

Most of us (i’m certainly guilty of it) tend to round our shoulders forward as a result of sitting at a computer or hunching over an iPhone. Failing to counteract this repetitive action can result in a shorter and weaker set of front body muscles (the anterior chain) and longer and weaker set of back body muscles (posterior chain).

Imagine you are wearing a Tiffany’s diamond necklace or an Olympic gold medal (whichever you would prefer). Now widen across the collarbone and show it off. This will help strengthen and lengthen the pecs and strengthen and shorten the set of muscles that support your shoulder blades which in turn anchor the arms and support the cervical spine.

A couple of other things to think about. The set of shoulder blade muscles referred to here aren’t attached by bones to the ribs or spine, so it is super important to strengthen them. We want to mobilise them with a gentle sliding/gliding movement.

Ribcage Placement

One of the best reasons to do Pilates is to improve your posture. Not only does this make you look better (taller, leaner, etc.), it is the most efficient way to stabilise the spine because muscles and joints are working effectively. A neutral posture is with the head, ribs and pelvis stacked like boxes directly one on top of the other. Stand sideways in front of a mirror. Are you stacked?

Starting with your arms out in front of you (at about shoulder height), take them above your head towards the ceiling/sky. This should be a slow, smooth movement (as if moving through treacle). Think about what your ribs are doing. Are they still stacked or have your ribs popped forward? Chances are that they have popped forward. Return your arms to shoulder height and now really concentrate on pulling your ribs down towards your hips and directing your breath into the lower and back part of your ribs. Try lifting your hands up again. Better? Thought so! You’ve just activated your oblique muscles which along with the transversus abdominis are two key muscles that support the spine.

As you walk down the road next or even sit on a chair, think about whether you are stacked. Even better, really watch for the ribs popping next time to yawn and stretch! Keep those obliques engaged and stabilise the spine.

Head and Cervical Placement

Also known as cranio-vertebral flexion - quite the tongue twister! The average human head weighs about 5kg (that’s a lot of potatoes). When we flex our bodies forward, this puts a lot of strain on the cervical spine. We want to be able to flex forward as we build our core strength, so we use the “head nod” to help stabilise the head on the neck and prevent any strain as we exercise.

Lying down on the floor on your back, gently nod your head forwards as you inhale. Your head stays on the floor and the back of your neck will lengthen. This is a really small movement, you’re not trying to jam your chin into your chest, you should still be able to fit an orange between them.

The science. There are seven vertebrae in the cervical spine, the head nod activates the first two of these (the axis and atlas) only (hence the tiny movement). It’s said that there is a neuromuscular connection between the eyes and the neck flexor muscles, so your gaze is important here. It might help to imagine a set of traffic lights on the ceiling. As you nod your head, your gaze will move from red, to amber to green. Again, it’s a really small movement!

One more thing to note here. Head and cervical placement is important in all positions, not just when lying down on your back. Always be conscious to stack the head on the shoulders when sitting/standing and not allow it to hang forwards or back when kneeling or extending the back.

Pelvic Placement

Lying on your back, with your knees bent, relax into what feels like a comfortable resting position. Notice how your ribs are positioned - are they relaxed/melting into the floor? If not, consciously try to imagine they are heavy to encourage that. Now, think about your lower back (the area directly below your belly button). Is it jammed into the floor? A neutral lumbar spine, will have a slightly curve to it (a lordotic curve). Imagine ants being able to walk through a little tunnel created by your bottom and ribs. This is our aim throughout the Pilates practice and out into daily activity because it is the most stable and shock absorbing position.

To encourage stabilising in this neutral position, place your hands in a triangle just below your belly button. Could you place a glass of champagne on that triangle without it tipping forwards, backwards or sideways? If so, you’re in neutral. Gently glide your ribs and pelvis closer together and away from eachother until you think you’ve got that triangle lying close to horizontal.

Occasionally, when we have fewer body parts on a solid surface to support our weight, we’ll use an imprinted position instead. This is even more supportive of the spine, particularly as you build your core strength. To find your imprint, place your thumbs on the bottom of each rib and your index finger down to your hip bones. You’ve essentially traced out your obliques! As you exhale, glide the ribs and hips closer together. It’s a small movement, probably only a centimetre. This activates and shortens the obliques to help strengthen them. Inhale and hold that position before releasing on an exhale. It helps here to imagine that as you exhale and draw your belly button closer to your spine, you are hollowing or scooping out the abdominal muscles.

So, that was A LOT of information to take in. Give it a couple of days and then have another read through and practice the exercises introduced. As you become more familiar with them, try incorporating them into daily activity. Perhaps when you wake up and are still lying in bed or when you find yourself with a couple of minutes as you wait for a train. That is the beauty of Pilates, it can be done anywhere and everywhere. You don’t need to spend any money or have any fancy equipment. Although you can do it that way too! Please reach out with your thoughts or questions, i’d be delighted to hear from you at [email protected].

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#pilates #stottpilates #basicprinciples #principles #eatsleeppilates #breathe #breathing #scapularstability #ribcageplacement #scapulae #ribcage #cervicalplacement #head #cervicalspine #pelvicplacement #pelvis

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unitygym20 · 4 years ago

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LEGIT Way To FIX Your Shoulder Pain [This Works]

Have you ever hurt your shoulder and felt a substantial decrease in range of movement? Occasionally you might even end up with a frozen shoulder. Where scar tissue forming and less synovial fluid lubricating makes the surrounding capsule get so tight you can barely move it. Your shoulder is made up of three bones that form a ball-and-socket joint. They are your upper arm (humerus), shoulder blade (scapula), and collarbone (clavicle). By design, it is an extremely versatile joint. But versatility can also mean vulnerability. Most people think that stretching a stiff shoulder is the best solution. But this is NOT correct. The best way to rehab the shoulder after trauma has stiffened the joint is to use strength through range. This means you focus on strengthening the range you have, and continue progressively strengthening new range as your mobility increases. But the rehab process doesn’t stop there! Most people make the mistake of rushing back into intense exercises (or activities) that caused the issue once they are pain free. The problem with a stiff or frozen shoulder is that the deep shoulder stabilisers and scapular movers literally forget how to do their job. This makes you more prone to injury. So to fix 99% of shoulder injuries properly, you must retrain the stabilisers and scapular muscles. Here’s a simple routine that anyone can do to fix shoulder pain fast: Watch the tutorial video we made you to see this in action. In summary, after shoulder trauma you’ll likely experience stiffness. The best course of rehab is to strengthen the range you have and continue to do so as mobility improves. Before returning to strenuous activity retrain the stabilisers and scapular movers properly. If shoulder pain is the most common issue we see at Unity Gym the second is back pain. Tomorrow I will share some powerful techniques to fix it. Look out for the email subject: How to fix lower back pain fast!

Band face pull with ER

Glute loop shoulder press

Low band external rotation ER

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unitygym20 · 6 years ago

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Shoulder Pain Relief Exercises [For Strength]

Train the movement, not the muscle. A common mistakes we see in the gym is that people get too caught up in the specifics of what muscle is firing and when … and waste far too much time performing isolated movements, when the focus should be on movement patterns. This is especially true for the rotator cuff. For example, the rotator cuff does far more than just internal and external rotation of the shoulder. Heck, here at Unity Gym we’re even questioning if “rotator cuff” is a good name for it. We think “stability cuff” is more suitable. That’s because the rotator cuff is a stability system. To be precise, four muscles specifically designed to keep the head of your humerus (upper arm bone) located in the centre of the glenohumeral (shoulder socket) joint. An extremely hard task considering the epic versatility of the shoulder joint, and the sheer size of muscles like the latissimus dorsi, pectoralis major and minor and biceps brachii pulling it out of the socket! As I discussed yesterday, every time you move your shoulder there’s two things happening … first the desired movement of your arm, plus, an unwanted glide of the ball in the socket (the point where the upper arm connects to your torso). Joint glide is unavoidable (to a degree), but something you want to minimise because it’s essentially the shoulder dislocating. Basic internal and external rotation exercises are ok, but you should also be training the scapular stabilisers, and, as your strength improves, the shoulder in anti stabilisation, so the rotator cuff gets proper (real world) stimulus. In today's episode of Unity-V live, Phil White (aka Dr Phil) and I take you out onto the gym floor to demonstrate some of our favored anti-stability strength training exercises for the shoulder rotator cuff. These exercises are great for anyone wanting to maximise their performance and train the rotator cuff properly, far beyond rehab.

#shoulder rehab #shoulder exercises #strength and conditioning

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unitygym20 · 6 years ago

Video

Shoulder Mobility [Best Exercises After Injury]

Happy 4th of July USA! How much do you hate shoulder injuries? Recently when one of our FMS Online Coaching tribe members reached out to ask us for guidance regarding his shoulder injury we took it to another level to help. As usual we responding and explained to our friend what we thought he should do. But the shoulder is a complex joint system with multiple bone, ligament, tendon and muscle structures crossing and interlacing one another, so there's a lot of room for mistakes. That's why, instead of simply responding to his message (which we did also), we went to work making a more comprehensive tutorial video for him. This way he had a fully actionable plan and strategy going forwards. Rad and I often do this because we believe we can deliver more value using video format. Plus, it has the added benefit of providing value to others who watch the video. Here's the thing about shoulders that we explained to the tribe … if you lift weights, practice calisthenics or gymnastics and sit at a desk regularly, shoulder injury is almost inevitable at some point. It's so common because the slightest compromise in posture exposes the joint heavily. And once injury occurs, due to the nature of the joint, rehab strategy isn't always obvious. Unfortunately, most people get it wrong! After rehabbing hundreds of compromised shoulders, frozen, torn, you name it … ours included, we've learned that when you tear or damage tissue in your body, one of the first things that happens is that the stabilisers in the area forget how to do there job. This is particularly the case with shoulders. (which is why you hear of frozen shoulder syndrome so often). This might sound strange, but remember, most of the strength adaptations that occur as you learn to move your body are neurological. And the nervous system has a tendency to lock down injured areas of the body to provide an optimal environment to heal. Problem is, most rehab strategies overlook this process and dive straight into movements far to complex for an unstable or compromised joint structure. Usually we see people revert back to movements they're used to, but at a lower weight or volume, hoping it will suffice for rehab. Nope, it usually won't … This is actually a BIG problem,. The first step to a proper rehab strategy is reminding important neuromuscular systems how to do their job. In our friends shoulders case from today, his scapular stabilisers and rotator cuff muscles were not firing properly. You might think that doing some simple dumbbell external rotations or trap three raises would suffice, but in most cases it's essential to get these basic systems working properly again before diving back into such movements. This is where the issue intensity continuum and progressive overload principle that we teach in our FMS Strength Essentials Mini-Course come into play. Using the issue intensity continuum we accurately plot your best entry point back to exercise based on the severity of your issue. This is how you determine and select the right rehab exercises. Then using the principle of progressive overload, you gradually return to your previous training volume, intensity and complexity. In today's video Rad and I take a deep dive into shoulder rehab strategy to help our friend. Rad shares four great exercises he's been using to rehab his own shoulder. These four exercises have stood the test of time, helping hundreds of our clients … including my shoulder, back in 2008. If you have ever suffered an injury … this is a must watch video!

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