Tag Archives: rotator cuff muscles

What Causes Shoulder Bursitis?

Shoulder Bursitis

Most of the patients that I see who have Shoulder Bursitis have never heard of the condition until they are diagnosed with it!

Shoulder Bursitis is often caused by repetitive overhead movements that can cause compression of rotator cuff tendons and inflammation of the bursa that lies beneath the roof of the shoulder blade.

Shoulder Bursitis can develop quickly.

Bursitis symptoms include aching, swelling, and limited shoulder movement. Sometime discoloring of the injured area also occurs.

Bursitis can be caused by a bone spur. (A bone spur is calcium deposit in the rotator cuff.)

Torn, frayed, or irritated tendons can cause shoulder bursitis. If rotator cuff muscles weaken, they may fail to support the shoulder, making actions such as reaching overhead, swimming, throwing, and hair brushing difficult and painful.

Sometimes bursitis develops alongside other diseases such as arthritis or gout.

See the following links for further information about bursitis:


Shoulder Bursitis

Bursitis Treatment

Bursitis Surgery

Keyhole Shoulder Surgery

For further information about shoulder pain relief please enter your name and email address above and I will send you my special report on how to relieve shoulder pain.

How to Use Low Weights to Work Rotator Cuff Muscles

One of the biggest mistakes I see with gym users and athletes who attempt to strengthen their rotator cuff is that they usually use weights which are too heavy.

This simply loads the deltoid which takes all the weight, and the rotator cuff muscles do not benefit. There becomes an imbalance between a very strong deltoid, and weak rotator cuff muscles. I see this in some of the  top Olympic Weightlifters and Powerlifters that I treat, and it ultimately leads to injury.

When exercising the rotator cuff muscles the following suggestions will help you to maximize their potential while minimizing the damage:

•    Choose your weight carefully.  Because the rotator cuff muscles are so small, using an oversized weight can put undue strain on the deltoid.  Ideally you should not use a weight heavier than 3 kg (6.6 lbs.).

•    Do not start off with a heavier weight.  Start light and gradually work with increasing weight.

•    Keep the movement slow and controlled.  Faster is not better.

•    Keep your wrists neutral.

•    Warm up before and after exercise to allow the muscles to function more efficiently.

What is a Dislocated Shoulder?

The most mobile joint in the body that allows the arm to move in many directions is the shoulder joint. This ability to move makes the shoulder joint inherently unstable and the most often dislocated joint in the body.

The head of the humerus or the upper arm bone sits in the glenoid fossa, which is an extension of the scapula, or shoulder blade. There is a need to maintain stability because the glenoid fossa is so shallow, other structures within and surrounding the shoulder joint.

Within the joint, the labrum, a fibrous ring of cartilage which extends from the glenoid fossa, providing a deeper receptacle for the humeral head. The capsule tissue that surrounds the joint also helps maintain stability, while the rotator cuff muscles that move the shoulder also provide a significant amount of protection for the shoulder joint.

Shoulder Dislocation
When the head of the humerus is dislocated from its socket dislocations of the shoulder occur. Dislocations in younger people tend to arise from trauma and are often associated with sports or falls, while older patients are prone to dislocations because of gradually weakening of the ligaments and cartilage that supports the shoulder.

Anterior Dislocation
When the shoulder is in a vulnerable position anterior dislocations often occur. A common example is when the arm is held over the head with the elbow bent, and a force is applied that pushes the elbow backward and levers the humeral head out of the glenoid fossa. This scenario can occur with throwing a ball or hitting a volleyball. Anterior dislocations also occur during falls on an outstretched hand. An anterior dislocation involves external rotation of the shoulder; that is, the shoulder rotates away from the body.

Posterior Shoulder Dislocation
Posterior dislocations are uncommon. They are often associated with specific injuries like lightning strikes, electrical injuries, and seizures. On occasion, this type of dislocation can occur with minimal injury in the elderly, and often the diagnosis is missed in this case.

Dislocated Shoulder Treatment
Putting a dislocated shoulder back in place can be difficult and painful. Painkillers or anesthetic may be required. Specific exercises for dislocated shoulder and general shoulder strengthening may be recommended by your doctor or physical therapist.

Computer Slouchers Get Shoulder Pain

Don’t Let Your Computer Cause Shoulder Pain

computer shoulder pain

computer shoulder pain

If you are a shoulder pain sufferer, do you also slouch over a computer?

If the answer is yes, you are almost certainly aggravating your own shoulder pain!

Being slouched over a computer rolls the shoulders inwards, and shortens the pectoral muscles (chest muscles).

This puts the rotator cuff muscles at a mechanically disadvantaged position which weakens them, and leaves them prone to injury.

I’m seeing ever increasing numbers of patients at my clinics with shoulder pain resulting from poor posture when working at the computer.

Computer Shoulder Pain Tips

Try this tip – let your shoulders relax when sitting in a chair.

Gently squeeze your shoulder blades together which will pull the shoulders back and take loads of stress off the shoulder areas.

Another important tip is to take frequent short breaks away from your computer.

Get up and walk around every hour, even fro just a few minutes.

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain


Keep your Shoulder Mobile to Stop Shoulder Pain

Keep your shoulder as mobile as possible. Most shoulder pain occurs when the shoulder becomes stiff and restricted.

Having good shoulder mobility is really important to stop the dreaded onset of frozen shoulder.

Frozen shoulder is basically when the capsule of the shoulder joint adheses, and quite literally freezes!

When this happens, without treatment you can expect between 18 months and 27 months of moderate to severe pain in the shoulder.

By keeping your shoulder mobile, you can allow the shoulder to function as close to normal as possible. Most pain and inflammation in the shoulder reduces when the rotator cuff muscles can move most efficiently.

Try the pendulum exercise by hanging your shoulder down and swinging it in a pendulum clockwise and counter-clockwise for two minutes, three times per day.

(Full details and illustrations are provided in my program, Exercises for Shoulder Pain.)