One study looked at 588 people in their 50’s & older with prior shoulder pain:
RESULTS?
More than 60% had partial or full tears. These micro-tears weaken the arm further.
Rotator cuff disease is the most common arm diagnosis seen by Ortho doctors.
WHY?
Half of the rotator cuff tears in this study group started without symptoms.
The unique anatomical design of the shoulder joint explains WHY?
- The ball of the upper arm bone sits against a flat surface of the shoulder blade, kept in place by a very small set of “rotator cuff” muscles. This makes the rotator cuff vulnerable to tears, based on how we move our arms.
- The shoulder joint gives the arm a lot of freedom to move; at times detrimental to the smaller rotator cuff muscles. For example, instead of moving the arm like an octopus, the upper torso and shoulder girdle should be an important part of many functional arm tasks.
- Improving movement habits stops further shoulder wear and tear. It starts with initial awareness of using your arms in more healthy ways. Simple exercises that use the larger muscles of our shoulder girdle, protect the rotator cuff, while giving us the arm strength we lose over time. How we use our arms is critical to the health of our rotator cuff & shoulder joint.
CONSIDER THESE DAILY TASKS…
- How do you lift and carry your grocery bags?
- How do you reach for items overhead or behind you?
- When you lift weights or exercise, do you really know if you are helping or hurting your rotator cuff?
- When you sit, how do you consistently reach items on the table next to you?
TIPS to improve arm movement habits:
- When reaching, keep your torso facing the item so your arm stays in front of you. Avoid being ‘octopus arms’ such as reaching out to the side and behind, increasing strain to your rotator cuff.
- Move your feet close to what you pick up & carry, so that your elbow remains close to your body adn slightly bent to allow your larger muscles to protect your smaller rotator cuff.
- To lift the arm upward; start with your hand closer toward the midline of your body whether to fix your hair or reaching in the cupboard. Avoid initial arm movement by lifting the elbow away from your body.
- To lift the arm upward; start with your hand closer toward the midline of your body whether to fix your hair or reaching in the cupboard. Avoid initial arm movement by lifting the elbow away from your body.
Supporting Sources
Sher, J.S, J.W. Uribe, A. Posada, et al. “Abnormal Findings on Magnetic Resonance Images of Asymptomatic Shoulders.” Journal Bone & Joint Surgery 77-A (1995): 10 -15.
Burner, T., D. Abbott, K. Huber, M. Stout, R. Fleming, B. Wessel, E. Massey, A. Rosenthal, E. Burns. “Shoulder Symptoms and Function in Geriatrics (Over 60).” Journal Geriatric Physical Therapy 37(4) (2014 Oct-Dec): 154-8.
Minagawa, Hiroshi, Nobuyuki Yamamoto, Abe Hidekazu, Fukuda Masashi, Seki Nobutoshi, Kikuchi Kazuma, Kijima Hiroaki, Itoi Eiji. “Prevalence of Symptomatic and Asymptomatic Rotator Cuff Tears in the General Population.” Journal of Orthopaedics 10 (2013): 8-12.
BREATHING
ARM USE
SITTING
STANDING
