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Kettlebell For Rotator Cuff

In this video, I wanted to go through a great kettle bell exercise that you can do for the rotatorcuff. The rotatorcuff is actually a group of muscles and tendons that surround the shoulder joint.

author
Maria Johnson
• Sunday, 18 October, 2020
• 7 min read
garage gym kettlebell rotator cuff stability mobility thoracic strength bottom press core
(Source: www.pinterest.com)

If you experience a dull ache in your shoulder that gets worse when you move your arm away from your body, you may have a rotatorcuff injury. Other symptoms include a dull ache deep in the shoulder, disturbed sleep, difficulty brushing your hair or reaching behind you, and arm weakness.

Rotatorcuff injuries increase with age and are more likely to occur in individuals who have jobs that involve repeatedly performing overhead movements. In the case of a tear in the rotatorcuff, medical evaluation is necessary and surgery is sometimes necessary.

To do this, bend your elbow and bring your hand in tight toward your chest. The kettle bell pulls the arm back and activates the rotatorcuff muscles in an asymmetric contraction, which means that the joint is not moving.

Enter in your injury or pain in the search bar on the top right of the screen. There is a good chance that I have an article, a video or an interview that will help you overcome your injury or pain.

If you subscribe, every couple of days you will get a video like this where I talk about tips and tricks on overcoming injury and pain. Traditional shoulder exercises often isolate one or a couple rotatorcuff muscles at a time.

exercises kettlebell swing injuries rotator cuff dangerous rehab technique cnn could physical injury repetitive motion lead lt land
(Source: www.cnn.com)

Isolation strengthening for the rotatorcuff is beneficial, but adding some more comprehensive functional exercises is better. This program consists of functional rotatorcuff strengthening exercises with kettle bells.

This is the natural plane of the scapula and the safest and most biomechanically efficient way to perform a military press. With the KB resting on the back of the wrist, press it straight up overhead while keeping your eyes on the kettle bell.

Grab the KB with both hands and the bulk of the weight positioned upwards. Try to maintain control of the weight and avoid letting it touch your back.

Clean and press the KB overhead so the palm is facing forward and the weight is resting against the back of your wrist. Reach with your free hand and touch the floor as you bend laterally at the hips.

Bend the leg on the same side as the KB and place your opposite arm out flat on the floor at 45 degrees. Begin to sit up; rising first to your free arm’s elbow and then to the hand.

shoulder rotations bar kettlebell rehab
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At the same time, tuck the leg opposite the KB underneath so you are eventually kneeling on the floor. Before beginning these, it’s always important to ask your chiropractor, physical therapist, or sports medicine doctor if they’re right for you.

These exercises can also be beneficial if you’re just trying to stabilize your shoulder and prevent injury. Bands work for isolation exercises but you can use them for some broader multiple joint movement routines.

Rehab and movement focused chiropractors like those at AccessHealth are a great resource. If you’re looking to rehab or rehab your rotatorcuff I recommend getting your shoulder examined and then getting an exercise prescription from a professional.

Everyone’s different, but a good rule of thumb is to start off at a lower weight and move through a pain-free range of motion in your shoulder. Create balance in your strength routines and make sure to work your non-dominant side as well.

If you have shoulder pain and want to get it looked at give our Cary chiropractic physicians a call. He treats neuromusculoskeletal pain and injuries using chiropractic manipulation, dry needling, acupuncture, rehab exercise strategies, and other supportive therapies.

rotator cuff kettlebell injury
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Dr. Williams is experienced in treating athletes, especially those in the CrossFit, Brazilian Jujitsu, May Thai, and MMA community. If you’re interested in whether he or another AccessHealth provider can help you, navigate to our contact page or follow this link to request an appointment.

Today I’d like to outline my 7 favorite exercises that are usually safe for bad shoulders. Body weight Bird Dog Exercises people can perform this exercise pain free even if they suffer from shoulder issues.

Originally from our infant crawling position this is how we first learn to stabilize the shoulder joint. This exercise also helps condition the core muscles and connect the shoulder to the opposite hip which is vital for pain free locomotion.

A great exercise to condition the core muscles and also prepare you for proper push-ups. Kettle bell Single Leg Headlights exercise that takes a lot of great coordination as well as core strength.

When performed correctly the shoulder talks to the opposite hip via the core muscles. Performing this exercise from the floor prevents your arms going too far backwards and damaging the shoulder capsule.

kettlebell rotator cuff exercise
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Kettlebell halo exercise favorite shoulder girdle mobility exercise. Depending on the condition of your shoulders this exercise may require only a very light kettle bell but working through the entire range will help open up the shoulders and pump nutrients into the joints.

Overhead exercises tend to aggravate shoulder injuries whereas the 7 above will help pump nutrients into the muscles and joints. Training with Kettle bells, particularly S & S, has helped, but can anyone recommend specific KB exercises to strengthen the rotatorcuff ?

In my rehab clinic, the majority of our treatments don't focus on the rotatorcuff at all, but we work on things like addressing posture, shoulder blade mechanics, mobility of the thoracic spine, etc while also addressing shoulder joint mobility once in a while. Without know the full details, it's hard to give specific exercise that may help you.

In my rehab clinic, the majority of our treatments don't focus on the rotatorcuff at all, but we work on things like addressing posture, shoulder blade mechanics, mobility of the thoracic spine, etc while also addressing shoulder joint mobility once in a while. Without know the full details, it's hard to give specific exercise that may help you.

I also have restricted mobility in that shoulder; I can't press up in a perfectly straight line. I also have restricted mobility in that shoulder; I can't press up in a perfectly straight line.

rotator cuff specific training shoulder performance questioning
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So... if you got checked out by a PT at a sports injury clinic... what did they recommend or prescribe that you should be doing? (Also speaking from the perspective of someone who has funky shoulders and had a surgical repair to one)

So... if you got checked out by a PT at a sports injury clinic... what did they recommend or prescribe that you should be doing? (Also speaking from the perspective of someone who has funky shoulders and had a surgical repair to one)

Did you have an MRI done to rule out any ligament, tendon, or arthritic damage? Did you have an MRI done to rule out any ligament, tendon, or arthritic damage?

I had a left shoulder biceps tendon impingement that they were going to go in and repair, I was putting of the surgery because I had a big bike race and a climbing trip approaching; so I opted to wait until these events were over. I did my physiotherapy dutifully at the clinic and at home with only mediocre results at best.

During the ensuing months however I rode several thousand km through the winter on frozen washboard gravel roads... taking quite a beating at times...somewhat miraculously the shoulder cleared up... Improper pressing technique/shoulder set up can cause the bicep tendon to get pinched where it connects deep in the shoulder area.

kettlebell workout flows motion menshealth glutes
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That can cause bicep tendonitis but feel like it's a shoulder muscle issue because of the pain location. Just an n=1 personal experience observation and not an amateur attempt to diagnose your actual situation. Just something to possibly discuss with a real, live, qualified medical practitioner.

I have found get ups, windmills, and bent presses to “cure” my chronic shoulder issues, including tears in the rotatorcuff and labrum. My left one has a small tear, but through physio, and intelligent training I have been able to work around the issue... If one can avoid surgery I would highly recommend doing so.

My surgery was on Halloween day, and I wasn’t able to climb again until the end of June. My left one has a small tear, but through physio, and intelligent training I have been able to work around the issue... If one can avoid surgery I would highly recommend doing so.

My surgery was on Halloween day, and I wasn’t able to climb again until the end of June. In my mind I meant “cure“ as a resolution of the symptoms, that’s about as much evidence I have, as I was able to continue training and dodge the surgery bullet.

Training with Kettle bells, particularly S & S, has helped, but can anyone recommend specific KB exercises to strengthen the rotatorcuff ? I have a torn left labrum and supraspinatus and do a fairly ridiculous number of things to improve the strength, stability, and mobility of my shoulder girdle. For me, strengthening up the entire shoulder girdle, through a broad range of motion, as opposed to just the rotatorcuff, has worked.

grip shoulder kettlebell hold cuff rotator stability kb bottoms kettlebells strength hook therapy physiospot lying physical mechanism bell kettle extremity
(Source: www.physiospot.com)

I can barbell clean and jerk (~105 kg), as well as snatch (~79 kg), overhead press, do chin ups, etc. Face pulls Band pull parts Rows (barbell, inverted body weight, bands) Chin ups KB presses KB arm bars KB windmills Blood presses Plate lateral raises Overhead squats Front squats (barbell) Yuri's warm up routine Indian club drills Mace bell drills Reverse planks Back bridges Thoracic extension & thoracic mobility drills Preacher stretch Starfish plank Dips Push ups

A follow-up visit with the clinician might be a good idea, so they can progress your exercises etc...

Sources
1 exercisesforinjuries.com - https://exercisesforinjuries.com/great-kettlebell-exercise-for-the-rotator-cuff/
2 www.accesshealthchiro.com - https://www.accesshealthchiro.com/rotator-cuff-strengthening-with-kettlebells/
3 kettlebellsworkouts.com - https://kettlebellsworkouts.com/7-shoulder-safe-exercises/
4 www.strongfirst.com - https://www.strongfirst.com/community/threads/best-kettlebell-exercises-for-rotator-cuff.17278/