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Rotator Cuff
Mine had been bugging me for a bit but not enough to put me out of commission. My husband has been helpful by giving me exercises to work on it.
Has anyone had problems w/thiers? If so what did you do to work on it.
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21 Replies
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I’m sure Fleur ha s a bunch of great exercises!! I hope she chimes in. She showed me one using the pole and a resistance band. It’s a simple exercise. maybe i’m just having a blonde moment but can’t for the life of me figure out how to explain it. LMAO!! https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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I occasionally have issues with it. Mostly its a combo of me having swam competitively most of my life and then pole. One exercise that I like cause it actually helps me and is simple is take a tennis ball and place it on a wall under one hand. Stand so your arm is perpendicular to your body and your body is perpendicular to the floor. Press in to the ball slightly and do small circles (keeping your arm straight) one way and then reverse directions and then do the same thing on the other arm. You technically can do it without the ball and just move slower and really focus on imaging the resistance. I tend to use the ball if I’ve tewked it and just imagine resistance every (or every other) week if it is fine.
Other things I do are with resistance bands and keeping the arm straight (but not hyper-extended) and part of the band under your foot and the other in your hand lift your arm out infront of you a few times and then out to the side (but this is still sort of at an angle still to the front) and then small little lifts back. And then keeping the elbow in and arm bent in 90 degrees rotate arm in to tummy and then out to side (not too far back). and do that on both sides. You don’t need a ton of resistance or anything (again you can do this just imaging the resistance too).I’m not a physical therapist or anything but how it was explained to me is that due to the fact this is a small mucsle group you don’t need a lot of weight because that could damage it and the small movements (for me especially the side to side bent arm one adn the tenis ball thing because of the common motion of swimming) are good because it helps round out the stengthening of the muscle group and helps balance things out. That could have been some BS they spouted to get me to do them but most of my coaches were reliable sources of info so who knows.
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A really easy one is to lie on your side, bend your elbow (the one on top) to 90 degrees and lock it into your side so that your hand is pointing out in front of you. Keeping your elbow locked into your side, lift your hand up towards the ceiling (so your arm rotates). You can add resistance to this in the form of a free weight or bottle of water. I like this one because its hard to cheat if you keep your elbow locked into your side.
The theraband one mentioned above where you pull the theraband is good for working the internal rotators. Also gentle abduction exercises (where you take your arm out to the side away from your body) will work your supraspinatus (one of your rotator cuff muscles- the most commonly injured one). -
I don’t have much guidance on exercises but I want to wish you a speedy recovery! No matter what you do, please be careful. My dad had a rotator cuff injury a few years ago, and he didn’t realize how bad it was because the pain was deceptive. Just during the course of normal daily activities he put so much stress on the injury that he almost wound up needing surgery. Fortunately, we dodged that bullet.
If you have continuing problems with it, I’d suggest going to a sports medicine dr. Particularly one who works with swimmers or baseball players; my dad went to a guy who treated MLB pitchers because rotator cuff problems are so common with that, as men’s major league pitching is totally destructive. No matter what you do, please make sure you give it adequate rest. It’s really easy to wind up in a bad spot with r.c. injuries. I hope you feel better soon!!
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i’m kinda wondering if i have slightly injured my RC. my right arm has been bothering me for about a week https://www.studioveena.com/img/smilies/icon_e_sad.gif i was attempting to learn a new move & i started to feel a little bit of "pain" in my upper arm/shoulder area. it kinda felt like i was flexing my arm when i wasn’t. this happened last monday (3-13). it’s not bothering me as much today so i’m realllllllly tempted to pole today but i am trying my best to be good & stay off of it for a few more days https://www.studioveena.com/img/smilies/icon_rolleyes.gif i haven’t polled since i injured myself because i figured it wouldn’t help things if i don’t let it "heal its self" first.
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what move were you working on?
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I know that for me, because I’m now in school and lugging my backpack and all my stuff around with me, the swinging action bothered my rotator cuff…I got some tendonitis there. In many cases it felt like I’d been shot through the shoulder! I couldn’t stay still for too long, and yet moving hurt. Slouching was terrible. I had to be really careful what I did with my shoulder, all the time!
So, I’d say give it some time. Even go to the doctor about it? That’s how I figured out my own issue. I’ve had problems with tendonitis in my ankles, elbows, and knees as well, so I know how to deal with it at this point. https://www.studioveena.com/img/smilies/icon_safesex.gif https://www.studioveena.com/img/smilies/icon_cat.gif -
its been a few months but I *think* I switched my hands for a split grip (I cannot do it to save my life! It just doenst feel right) and put the left on top. Then it felt odd, hard to add weight of me. So I took time off to give it a break. Ive been doing a rotator cuff exercise at the gym and thats been really helping.
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i was trying to do "The Cradle Spin" & i had also tried to do a reverse grab on the same day. like i said i’m not sure if it’s my RC or not but now i’m scared to do anything at all until it feels 100% better! i need to really look into ways to protect those muscles, tendons & parts that i can’t see. does anyone know of any sites that are for pole dance injury prevention? that is something we all really need. @Fleur aren’t you going to school for something like that? https://www.studioveena.com/img/smilies/icon_scratch.gif i think i read that somewhere && that is awesome! https://www.studioveena.com/img/smilies/icon_cheers.gif now if you were only in the southeast https://www.studioveena.com/img/smilies/icon_e_wink.gif
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You can fine injury prevention exercises and stretches here! Right now I have a bunch up in the online lessons specifically for your forearms, the shoulders will be next. I wanted to have the shoulder ones posted already but I haven’t been feeling well lately. How ever…..I already have some full body strength work in the lessons every pole dancers should be doing, because having the proper strength and body positioning is super important. https://www.studioveena.com/img/smilies/icon_flower.gif
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i was trying to do "The Cradle Spin" & i had also tried to do a reverse grab on the same day. like i said i’m not sure if it’s my RC or not but now i’m scared to do anything at all until it feels 100% better! i need to really look into ways to protect those muscles, tendons & parts that i can’t see. does anyone know of any sites that are for pole dance injury prevention? that is something we all really need. @Fleur aren’t you going to school for something like that? https://www.studioveena.com/img/smilies/icon_scratch.gif i think i read that somewhere && that is awesome! https://www.studioveena.com/img/smilies/icon_cheers.gif now if you were only in the southeast https://www.studioveena.com/img/smilies/icon_e_wink.gif
i was wondering because i was going to guess that it was the reverse grab. i think it is one of the easiest ways to mess up your shoulder (aside from kicking into a twisted grip handspring)– you have to really keep it engaged the whole time, you can’t just hang there off your arm and fling your weight around without making sure your shoulder is working! check veenas’ lessons. make sure you really stretch and warm up your shoulders before you do them!
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The rotator cuff is a group of four muscles (subscapularis, infraspinatus, supraspinatus, and teres minor) whose job is to keep the head of your humerus (armbone) inside the shoulder joint. They are small muscles that we stress a LOT on the pole so it’s imperative to strengthen those muscles regularly. If I had my way, everyone would be doing rotator cuff exercises every day. I have posted a video on youtube with the series of exercises I do for mine with a resistance band and small hand weights and I’m sure Veena has some great conditioning exercises as well. I have a labral cyst and have struggled with shoulder problems due to hypermobility and I can tell you that the exercises have made a WORLD of difference.
That being said, it is always a good idea to check in with your doctor if the problem lingers for more than a few days without improvement. Shoulder injuries are notorious for haunting you down the road so you really want to nip it in the bud and do whatever you need to in order to recover fully. That means ice, ice, ice, and….REST (the dreaded word!).
Be careful and invest the time and energy in doing those shoulder stabilizing exercises, they can trully prevent you from having to take time off the pole, which I know is what we all want https://www.studioveena.com/img/smilies/icon_e_smile.gif
~Fleur
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Fleur, I’m guessing yours are the same exercises I’m planing on doing. I haven’t your yet tho. I haven’t done mine yet either, but I would think they are the same basic exercises. https://www.studioveena.com/img/smilies/icon_thumright.gif
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Veena, i will be watching out for your shoulder exercises
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You can fine injury prevention exercises and stretches here! Right now I have a bunch up in the online lessons specifically for your forearms, the shoulders will be next. I wanted to have the shoulder ones posted already but I haven’t been feeling well lately. How ever…..I already have some full body strength work in the lessons every pole dancers should be doing, because having the proper strength and body positioning is super important. https://www.studioveena.com/img/smilies/icon_flower.gif
yeah… i’m thinking i should have been just a little smarter & taken some more precautions. i am not in "pain" at all & i have not been in pain with this, but i do feel that something isn’t "right" in my arm so i am laying off of it for a while & until i feel like i have had enough time to heal. veena, would you suggest that i wait a few weeks to start doing shoulder exercises too?
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