Shoulder Pain Exercises PNF Proprioceptive Neuromuscular Facilitation D1 D2 Ask Jo
Hey everybody, it's Jo. My buddy Daveasked me if I could make a tutorial for shoulder exercises for the rotator cuff, but a littlemore advanced than the ones I already have, so let's get started. These advanced shoulderexercises are called PNF Exercises. What does PNF stand for? Proprioceptive NeuromuscularFacilitation. Yeah, that's a mouthful, so I'm just gonna keep it at PNF. But basicallywhat PNF is, is different planes of movements. I've already showed you some tutorials to strengthenyour shoulder goingone plane, PNF actually changes through different planes, so the firstone is what I call quot;Throwing the Sword Away.quot; You want to take your hand and turn it overlike you're grabbing a sword down by your
side here. And you're gonna turn your armopen and then open up your hand like you're throwing it away. So it's grab down fist closed,fist closed, opening up the fist and going away. So you're getting a rotation movementin your arm across all those planes. And then coming back down and grabbing it. And openingup. Coming down. and opening it up. That even makes my shoulder tired. The next oneyou're gonna make a fist and put it across your shoulder, almost like you're saying thePledge of Allegiance, and then coming down and opening up. So turning, making a fist,opening up and throwing away. Now you can also do these with a resistive band if theseare easy. Ok. So if you feel like you're ready
to use a band, you're gonna do the same movements.This time, put the stable hand down by your pocket, grab it here. Give yourself a littlebit of pulling room, and come up and over. Now you're not gonna be able to open up yourhand this time or you're gonna smack yourself with the theraband, but come back down, openup. Make sure you're controlling the band, don't let the band control you. Now when you'refirst doing this, you probably only want to start off with 10. Just really working theshoulder. Now make sure you're not moving your whole body with it, you're just movingyour shoulder with it. Going down, coming up. And the next one, hold here across yourchest and come down. Slowly coming up, coming
back down. Now if you don't want to hold it,you can tie that little knot right there and put ita door and still do these same motions,just make sure it's up high there, and then you're pulling down and slowly coming backup. There you have it. Those were the advanced shoulder exercises with PNF movements withand without the resistive band. If you have any questions, leave themthe commentssection, and if you want to check out some other tutorials if you're not quite ready forthese, go to AskJo . Don't forget to follow me on Facebook and Twitter. Anemember, be safe, have fun, and I hope you feel better soon.
TFCC Tear Repair Stretches Exercises Triangular Fibrocartilage Complex Ask Jo
Hey everybody, it's Jo. Today I'm gonnatalk about the TFCC. Hmm wonder what that is? It's actually the triangular fibrocartilagecomplexyour wrist. I already have some wrist tutorials for DeQuervain's and just somewrist paingeneral, but this is going to be similar exercises donea different wayfor you. Let's go! So starting off with the wrist you want to get some simple range ofmotion exercisesthere. So you can start with extension and flexion to start off. Youcan do them 10 timesa row moving, or you can actually go up and hold it and down andhold it, holding if for 30 seconds each way. Then you can turn and go up and down, whichis radial deviation and deviation. So
same thing, you can either do it 10 timesconstantly moving or going up holding it for 30 seconds, going down holding it for 30 seconds,3 times each. You can add pressure on there. If doing it without any pressure is easy andnot painful, then you can add a little bit of pressure to get some more stretch, goingback and forth. Up and down. After you get those motions, the next big one is supinationand pronation, which is supination going this way, and pronation going this way which arevery important ones even though we don't think about them a lot. Going back and forth thisway ten times or holding it for 30 seconds each way. If you need a little pressure withthis one, you can use a hammer because it's
a little bit heavier up here to it will giveyou that extra pull. Back and forth. We have some fancy thingsthe to do this,but a hammer works just fine. So again you can go back and forth 10 times and that weightwill just give you that extra pressure. Now it's not your whole arm, that's not what youwant to do. You want to keep your elbow stable so your getting that movementthe wrist.In some of the other tutorials, with some resistive stuff, I've showed you using a soup and orvegetable cans. You can also do your exercises with a Theraband. They range from differentcolors starting off with yellow which is the lightest ranging all the way to black whichis the heaviest. So the green is kind of a
happy middle ground. You want to again, stabilizeyour forearm here so it's not moving around. You want it to be solid, so your just movingat your wrist. So going up, and then down. Then you can switch it. Going up and down.And then you can get a little bit of radial deviation this way. I'd start off with just10 each way, and then kind of work your way up from there. If you can get to 2025 andit becomes easy, then you can change the color of your resistive band. And finally just somegripping. You can use a ball, like a tennis ball or racquet ball, but you can also justuse a rolled up towel. Squeeze the towel gripping it nice and tight. Hold it for about 35 seconds,and relax. Do that up to 10 times, and then
if it gets easy, then you can get somethingthat's a little harder, like the tennis or racquet ball. Those were some exercises foryou TFCCthe wrist. If you have any questions, leave themthe comment section. If youwould like to check out some more tutorials, go to askjo . Don't forget to followme on Facebook and Twitter. Remember be safe, have fun, and I hope you feel better soon!.