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
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.
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Rick Kaselj, MS