Follow up article to Coach Sonnon's "Overuse Injuries 1

[bsolomon]

Question: Has there been a follow up to Coach Sonnon's "Overuse Injuries: Rotator Cuff Impingement, Part 1 (A&B)" articles in Circular Strength Training Magazine? The last sentence of the second article stated "In the next installment, I'll give you some preventative exercises to protect against this overuse injury." Looking through the archives, I can't find any follow ups.

I'm new to the forum so my apologies if this has already been answered. Thanks in advance.

[Scott Sonnon]

Bill,

The article in its entirety (not just the first installment) was published here in the forum. Do a search to find it.

[bsolomon]

I've done a search for this article but haven't found anything. The search results only seem to go back to September 2003. Can anyone help? Thanks!

[Scott Sonnon]

Bill,

I know it's on here. I posted it. It's in the Recovery, Regeneration and Longevity section.

[bsolomon]

The 3rd article, which you posted on October 5th in the Recovery, Regeneration and Longevity section is as follows (in case anyone else is looking for it, as it doesn't appear to be in the archives):

Circular Strength Training Conservative Rotator Cuff Impingement Preventative Exercise Program

CST Conservative RCI Rehab Program is for rotator cuff impingement, not rotator cuff tears. A vast majority of individuals improve with conservative measures alone, but always consult your physician before beginning any exercise program.
The goals of this program include that you may:
1. strengthen the rotator cuff tendons.
2. stretch and regain lost motion caused by pain and inflammation.
3. better position the humerus under the acromion, thus reducing compression of the bursa.
The program has two phases over the course of 3 months:
• PHASE I: Zdorovye™ Dynamic Mobility Exercises: continue for 6 weeks. At 6 weeks, most people have regained full motion and will continue to regain strength with Lightweight Clubbell® Program. One session per day, do the following routine for 6 weeks. You can do this more than one time a day as a pain relieving exercise as well. Perform exercises smoothly and slowly!
o 6 Degrees of Freedom Circle
 Inside Circle: On the inside (across your body) right or left side, do slow and smooth rotations drawing a circle with locked elbow, wrist and fingers, 5 clockwise and then counter clockwise 5 repetitions. Then switch arms and repeat.
Outside Circle: On the outside (away your body) right or left side, do slow and smooth rotations drawing a circle with locked elbow, wrist and fingers, 5 clockwise and then counter clockwise 5 repetitions. Then switch arms and repeat.
Top Circle: Above head level (as if drawing in the sky), do slow and smooth rotations drawing a circle with locked elbow, wrist and fingers, 5 clockwise and then counter clockwise 5 repetitions. Then switch arms and repeat.
Bottom Circle: At waist level (as if drawing on the ground) without bending at the spine/waist, do slow and smooth rotations drawing a circle with locked elbow, wrist and fingers, 5 clockwise and then counter clockwise 5 repetitions. Then switch arms and repeat.
Front Circle: Across your body in front of you, without bending at the spine/waist, do slow and smooth rotations drawing a circle with locked elbow, wrist and fingers, 5 clockwise and then counter clockwise 5 repetitions. Then switch arms and repeat.
Back Circle: Behind your body without bending at the spine/waist, do slow and smooth rotations drawing a circle with locked elbow, wrist and fingers, 5 clockwise and then counter clockwise 5 repetitions. Then switch arms and repeat.

o 6 Degrees of Freedom Infinity
Right/Left Infinity: Perform an Inside Circle clockwise followed fluidly by a Outside Circle counterclockwise for 5 repetitions. Reverse directions and repeat for 5 repetitions. Switch arms and repeat.
Top/Bottom Infinity: Perform a Top Circle clockwise followed fluidly by a Bottom Circle counterclockwise for 5 repetitions. Reverse directions and repeat for 5 repetitions. Switch arms and repeat.
 Front/Back Infinity: Perform a Front Circle clockwise followed fluidly by a Back Circle counterclockwise for 5 repetitions. Reverse directions and repeat for 5 repetitions. Switch arms and repeat.

o 6 Degrees of Freedom Screw
 With your arms stretched straight outward to either side, roll one shoulder forward and the other backward, as if someone were wringing your arms and shoulders like a washcloth full of water. Keep your arms perfectly parallel to the floor throughout the entire exercise; only your shoulders should move. Exhale as your shoulder rolls forward, and slightly bend at the waist and allow your torso to twist slightly with the shoulder roll. Now reverse the motion so that the forward shoulder rolls backward and the backward shoulder rolls forward. Repeat 10 times in each direction.

o 6 Degrees of Freedom Wave
Shoulder to Wrist Wave:
Lift your shoulder upward (to your ear).
Next, lift your elbow upward so your upper arm becomes parallel with the ground.
Then, lift wrist upward so your forearm also becomes parallel with your upper arm.
Finally, extend your hand and fingers forward again parallel. When you extend your hand, let your shoulder rest downward (remember, you initially lifted it to your ear.)
Perform three times with both arms.
Then begin again removing any pause between steps so this becomes fluid movement; done smoothly your fingertips should “flick” at the end of the whip you cast with your arm. Perform 10 total times per arm. (Initial three reps can be omitted once you learn the movement.)
Wrist to Shoulder Wave:
 Begin with your arm held straight out in front of you parallel to the ground and your shoulder lifted (to your ear).
Bend your wrist so your hand points downward while your arm remains parallel to the ground.
Next, bend your elbow downward so your forearm points to the ground while your upper arm remains parallel with the ground. Also, bend your wrist again in the opposite direction so that your hand becomes parallel with the ground again, perpendicular to your forearm.
Then, roll shoulder down again (away from your ear)
 Finally, lock out your elbow straight again, so that your entire arm becomes parallel with the ground, but this time with your shoulder down.
Perform three times with per arm.
Then begin again removing any pause between steps so this becomes fluid movement. Perform 10 total times per arm. (Initial three reps can be omitted once you learn the movement.)
• PHASE II: Lightweight Clubbell® Program:
o At the beginning of Week 7, some people may begin to add resistance to the range of motions. If you are not prepared for resistance, continue with Phase I. Get permission from your physician and therapist before continuing to Phase II.
o Begin with a pair of Clubbells® which you perceive to you as lightweight. In other words, on a scale of 1 to 10 with 1 being extremely light and easy and 10 being extremely heavy and difficult, choose the weight between 1 and 3. For most people, this will be 5LBS Clubbells®.
o Then, from Week 7 to Week 12, do the following program 2 times per week. Continue with Phase I exercises for the remainder of days in the week.
o Week 7 and 8 do 1 repetition per exercise (per arm)
o Week 9 do 2 repetitions per exercise (per arm)
o Week 10 do 3 repetitions per exercise (per arm)
o Week 11 do 4 repetitions per exercise (per arm)
o Week 12 do 5 repetitions per exercise (per arm)
o 6 Degrees of Freedom Circle
 Inside Circle: X (see week number above) repetitions slowly and smoothly with each arm. At any time you feel pain stop and continue the exercise without the weight. Take a 30 second break.
Outside Circle: X (see week number above) repetitions slowly and smoothly with each arm. At any time you feel pain stop and continue the exercise without the weight. Take a 30 second break.
Top Circle: X (see week number above) repetitions slowly and smoothly with each arm. At any time you feel pain stop and continue the exercise without the weight. Take a 30 second break.
Bottom Circle: X (see week number above) repetitions slowly and smoothly with each arm. At any time you feel pain stop and continue the exercise without the weight. Take a 30 second break.
 Front Circle: X (see week number above) repetitions slowly and smoothly with each arm. At any time you feel pain stop and continue the exercise without the weight. Take a 30 second break.
Back Circle: X (see week number above) repetitions slowly and smoothly with each arm. At any time you feel pain stop and continue the exercise without the weight. Take a 2 minute break.

o 6 Degrees of Freedom Infinity
Right/Left Infinity: X (see week number above) repetitions slowly and smoothly with each arm. At any time you feel pain stop and continue the exercise without the weight. Take a 1 minute break.
 Top/Bottom Infinity: X (see week number above) repetitions slowly and smoothly with each arm. At any time you feel pain stop and continue the exercise without the weight. Take a 1 minute break.
Front/Back Infinity: X (see week number above) repetitions slowly and smoothly with each arm. At any time you feel pain stop and continue the exercise without the weight.

[Scott Sonnon]

That's it. Is it not what you sought?

[bsolomon]

Coach Sonnon,

Yes, that was the article I was looking for. Thanks for your help!