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Excellent Bodyweight Corrective Exercise for Rotator Cuff

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Filed Under (Fitness, General) by Rick Kaselj



In this video, I wanted to go through an Excellent Bodyweight Corrective Exercise for Rotator Cuff called the “Floor Wall Slides”.

Excellent Bodyweight Corrective Exercise for Rotator Cuff

CLICK HERE to watch the YouTube video.

I will get Donnalee to demonstrate it.

You are going to lie down on your back on the floor. Start off with your leg straight and then you can move to the legs being bent. The reason for that is it puts the lower back in a better position and then it kind of locks the lower body. You are going to relax that whole body specifically the upper body. You are going to have your arms to the side, have your palms facing you and then slide your arms along the floor until you bring your hands together over your head. At about shoulder height, you are going to rotate your arms out and then you are going to come overhead. And then, you are going to come back down.

Floor Wall Slides

Floor Wall Slides

You really have to remember that you are sliding the arms along the floor and you are trying to focus on good movement in that shoulder and shoulder blade. You are trying to reconnect your awareness of how your shoulder blades and your shoulders are moving. Because with the rotator cuff, it is working more and more as your arm moves further and further away from your body. We want to make sure that we have a really good movement in that shoulder and shoulder blade. We need to increase our awareness of that movement so that the muscles can work properly and fire properly.

You will go through this for 5 to 10 repetitions. I will start off with 5 repetitions with slow and controlled movement. Try to stay relaxed in that upper trapezius and try to have that movement come from the shoulder joint and from the shoulder blades. Feel how the shoulder is working on keeping that upper trapezius relaxed and feel how those shoulder blades are moving throughout your shoulder movement. When you get to about shoulder height, you add that rotation in the shoulder just so your arm can end up clearing and moving your arm overhead. Give that exercise a go.

When it comes to Bodyweight Corrective Exercises, you can do them before your workout or after your workout. They will help in balancing out your body so that you can move better and perform better when it comes to your exercise or activity.

Make sure to swing by ExercisesForInjuries.com and enter in your injury or pain. 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 are watching this on YouTube, head up above and hit “Subscribe”. What that will do is every couple of days you will get a video like this where I talk about tips and tricks on overcoming injury and pain.

Also, head down below, leave me a question or a comment and hit “Like”.

If you are looking for an amazing resource of bodyweight corrective exercises, then check out the Bodyweight Corrective Exercises 2.0 program here:

Bodyweight Corrective Exercises Program 2.0 by Scott Rawcliffe and Rick Kaselj

Take care!

Rick Kaselj, MS

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Comments posted (3)

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Hi Rick I was looking at your video on rotator cuff exercise on the floor hands at your side to the top of your head. I try doing those but my right shoulder and arm well not slide on the floor it well not go all the way down. At about half way up my arm well come off the floor.CAN YOU HELP.

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Rick Kaselj Reply:

Tony, great question. I will do a video on this in the next couple of weeks.

Rick

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My question is do you know of any ways of reducing weight gain caused by steroid treatment for pain? I had a back and shoulder injury at the same time and was prescribed numerous medications, including steroids for at least 6 months time on and off. Even though I knew I needed physical therapy and chiropractic services, the way the medical system works here, i had to go through their steps in order to get the referral to a physical therapist ( for minimal sessions). They wanted to either keep me on drugs and off exercise or surgery. Neither was an option for me. I am a former athlete and know my body pretty well. My body usually burne fat fast and I have to eat to maintain. I gained 11 pounds during the last year( traumatic for me!) and now that I am back to exercising cannot seem to shed the weight the way my body is used to. I have been in p.t for the last year after fighting for it and it helped get me back to this point. I have taken out all junk food, break and eat pretty clean . I feel like my body is full of toxins from the meds. Any suggestions? Thanks

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