5 Essential Exercises for a Stronger Rotator Cuff - Dr. Cary Yurkiw, Chiropractor in Kelowna
chiropractic care dr. cary yurkiw exercise guide icbc chiropractic injury prevention kelowna chiropractor kelowna health physical therapy rotator cuff exercises rotator cuff health shoulder rehab shoulder stability shoulder strengthening sports injury wellness tips May 09, 20245 Essential Exercises for a Stronger Rotator Cuff - Dr. Cary Yurkiw, Chiropractor in Kelowna
Introduction:
Are you looking to enhance shoulder stability and prevent injuries? At Tutt Street Family Chiropractic, we understand the importance of focusing on often overlooked muscles like the rotator cuff, which are crucial for everyone from athletes to the elderly. I'm Dr. Cary Yurkiw, a Kelowna chiropractor, and today, I'll share five practical exercises that can strengthen your rotator cuff and help keep your shoulders healthy.
1. Pendulum Swing
- Purpose: This simple movement relieves tension and increases mobility in the shoulder joint, making it a perfect starting exercise.
- How to Do It: Lean slightly forward, supporting yourself with one hand on a stable surface. Let the other arm hang freely and gently swing it in small circles. Perform this exercise in clockwise and counterclockwise directions for about 30 seconds each.
2. Doorway Stretch
- Purpose: Excellent for improving flexibility in the chest and shoulders, supporting overall rotator cuff health.
- How to Do It: Stand in an open doorway, arms raised so your elbows are level with your shoulders and palms facing forward on the frame. Step through the doorway until you feel a comfortable stretch in your chest and shoulders. Hold for 15-20 seconds.
3. Internal Rotation
The purpose is to strengthen the muscles responsible for rotating the arm inward, vital for many daily activities.
- How to Do It: Attach a resistance band to a door handle. Hold the band with your arm at your side and your elbow bent at 90 degrees. Pull the band across your body and slowly return to the starting position. Complete 10-15 repetitions for each arm.
4. External Rotation
The purpose is to focus on the muscles that enable you to rotate your arm outward, enhancing muscle balance around the shoulder.
- How to Do It: As with the internal rotation, pull the band outward away from your body. Keep your elbow at your side throughout the movement. Aim for 10-15 repetitions on each side.
5. Lying Dumbbell Raise
- Purpose: Directly targets and strengthens the rotator cuff muscles through elevation movements.
- How to Do It: Lie holding a light dumbbell on your side. Keep your elbow slightly bent with the arm on top, and raise the dumbbell to about 45 degrees. Hold briefly, then lower slowly. Repeat 10-15 times on each side.
Conclusion:
Incorporating these exercises into your regular fitness routine can lead to more robust, more resilient rotator cuff muscles, significantly reducing your risk of shoulder injuries. Don't hesitate to reach out if you have shoulder issues or are looking for personalized guidance. At Tutt Street Family Chiropractic in Kelowna, we are here to help you achieve optimal health and wellness. We accept new patients without a doctor referral and bill them directly to insurance companies, including ICBC.
Feel free to visit our website at [www.tuttstreetfamilychiropractic.com](http://www.tuttstreetfamilychiropractic.com) or call us at 250-486-0062 to schedule your appointment. Let's work together to keep your shoulders strong and healthy!
Ready to take the first step towards a healthier, pain-free life? At Tutt Street Chiropractic, we're currently accepting new patients and offer same-day and next-day appointments for your convenience. There's no need for a doctor's referral, and we'll even bill directly to your insurance provider. Don't wait any longer to start your journey to improved spine health and wellness. Click here to book your appointment with Dr. Cary Yurkiw in Kelowna today!
CATEGORIES
All Categories #activelifestyle #advancedwellness #amazonbooks #ancientpractices #arthritisawareness #arthritisrelief #athleticperformance #authorconnect #backpain #backpainrelief #backpainsolutions #balanceandmobility #booknow #bookrelease #cardiohealth #chiropracticadjustments #chiropracticcare #chiropracticcarekelowna #chiropracticeducation #chiropractichealth #chiropracticjourney #chiropractictreatment #chiropractor #chiropractorkelowna #chronicpainrelief #clusterheadaches #cmcc #corestabilityexercises #dentalassistanthealth #deskjobhealth #deskjobwellness #dietarychanges #discountcode #drcaryyurkiw #dynamicstretching #ellipticalmachine #ergonomics #ergonomictips #ergonomicworkstation #exerciseandnutrition #exerciseroutine #facialpainmanagement #facialpaintreatment #familychiropractic #fitnessroutine #fitnesswebinar #flexibility #flexibilitytraining #freewebinar #futurehealth #glutestrengthening #habitmanagement #headacherelief #healthandwellness #healthjourney #healthtips #healthwebinar #healthylifestyle #healthylifestylekelowna #healthyliving #healthyspine #healthyworkspace #hippain #holistichealth #holisticwellness #hospitalergonomics #icbcdirectbilling #improveflexibility #inflammationrelief #injuryprevention #inspireaction #integrativehealth #jointhealth #jointjourney #jointpainrelief #junespecial #kelowna #kelownachiropractor #kneepainmanagement #livewebinar #lowerbackstrength #lowimpactexercise #mentalhealth #mentalwellbeing #migrainerelief #mobilityexercises #motivationforhealth #musclestrength #myofascialrelease #naturalhealing #naturalhealth #neckpainrelief #newbookalert #newclinic #newpatientoffer #newpatientswelcome #noninvasivepainrelief #nursehealth #nursewellness #officehealth #officewellness #onlinehealthseminar #onlinewebinar #painfreeliving #painmanagement #painrelief #patientcare #personalizedfitness #pnfstretching #posturecorrection #posturetips #sacroiliacpain #sculptyourfuture #seatedspinaltwist #sijointexercises #sinusheadaches #sleepenhancement #specialoffer #spinalhealth #spinecare #standingdesktips #staticstretching #stressreduction #stretchingandmobility #stretchingexercises #stretchingexerciss #stretchingroutine #taichi #takecontrolofyourhealth #tensionheadaches #tmjdisorder #toronto #transformativeread #tutt25 #tuttstreetchiropractic #tuttstreetfamilychiropractic #virtualcoaching #webinarrecording #weightloss #weightmanagement #wellnessjourney #wellnesstips #wellnesswebinar #workfromhomehealth #workoutroutine #workplacewellness #yogaposes 7 day availability accepting new patients accident rehabilitation activator active lifestyle active lifestyle clinic active lifestyle recovery acute back pain acute injuries acute rib sprains adjustable chair adjustments advanced chiropractic treatments advanced mobility exercises advanced stretching advanced treatment options advanced wellness advancedwellness aging and wellness alignment alignment insights alignyourspine alpha-lipoic acid alternative medicine alternativemedicine anatomy of the ribcage ankle health ankle injury ankle pain management ankle recovery ankle rehabilitation anklestability anklesupport ankletaping antioxidant anxiety reduction appointment booking arthritis arthritis pain relief arthritis relief arthritis treatment asset management athletic performance athletic training athleticchiropracticadjustmentskelowna athleticperformance authorevent authortalk avocados avoid intoxication avoiding injury awareness b vitamins b-vitamins back back health back pain back pain 101 back pain causes back pain exercises back pain management back pain prevention back pain relief back pain solutions kelowna back pain treatment back pain treatments back pain webinar backexercises backpainrelief backpainsolutions backtohealth balance balance and stability balanced diet bc bedtime routine bettersleep biomechanics bird-dog exercise body alignment bone alignment bone health book appointment book chiropractor online book now book online booklaunch booknowkelowna botanic choice brain health breakfast bunion relief bunions bursitis butterfly stretch calcium calf raises calf strengthening calf stretch calf stretches calf workout canada car accident injury car accidents car maintenance analogy carpal tunnel syndrome cary yurkiw cash flow cat and dog stretches catcowstretch cell function cell regeneration cellgrowth central nervous system cheese chia seeds chirocare chiroexperts chirolove chiropractic chiropractic adjustment chiropractic adjustments chiropractic adjustments for headaches chiropractic alignment chiropractic and innovation chiropractic benefits chiropractic care chiropractic care kelowna chiropractic clinic chiropractic education chiropractic exercises chiropractic experience chiropractic for all ages chiropractic founder chiropractic myths chiropractic practice chiropractic services chiropractic solutions chiropractic stretching chiropractic techniques chiropractic tips chiropractic treatment chiropractic webinar chiropracticadjustment chiropracticadjustments chiropracticareforathleteskelowna chiropracticbenefits chiropracticcare chiropracticcarekelowna chiropractichealing chiropractichealthdrcaryyurkiw chiropracticlife chiropracticnearmeathleteskelowna chiropracticsuccess chiropractictreatment chiropracticwellness chiropractor chiropractor expertise chiropractor in kelowna chiropractor kelowna chiropractor near me chiropractor no referral needed chiropractor open 7 days chiropractor qualifications chiropractorinkelowna chiropractorkelowna chiropractorlife choline choosing a chiropractor chronic pain chronic pain management chronic pain prevention chronic pain relief chronic pain solutions chronic rib sprains chronic sprained ankle chronicneckpain chronicpain chronicpainrelief clinic cognitive health community care community health events community support communitywellness comprehensive care cool laser therapy cool light laser treatments coollasertherapy core engagement core exercises core strength core strengthening corrective chiropractic care curcumin curved upper back custom foot inserts custom inserts custom orthotic footwear custom orthotics custom-made shoes daily exercises daily routine dark chocolate dd palmer dd palmer philosophy dead bug exercise deeptissuemassage degeneration prevention degenerative disc disease degenerative discs dentalhealth dentallife desk job health desk job survival desk workers deskjobwellness diet diet and health dietary supplements dietarychanges difficulty concentrating direct billing direct billing chiropractic direct billing chiropractor direct billing icbc direct billing insurance direct booking direct insurance billing directbilling disability prevention disc pain discomfort solutions discover magazine disease prevention dizziness double-leg calf raise dr cary yurkiw dr. cary yurkiw dr. cary yurkiw chiropractic dr. yurkiw webinar drcaryyurkiw drop table drug-free pain relief dynamic stretching dynamicstretching education effective effective chiropractic effective exercises for back pain effectivechiropractic elbow pain elbow pain relief electrolytes emergency chiropractic emotional health emotional release emotional well-being emotional wellbeing emotionalhealth emotionalwellbeing energy boost ergonomic adjustments ergonomic advice ergonomic chair ergonomic furniture ergonomic tips ergonomic workspace ergonomicadvice ergonomics evening routine exercise exercise benefits exercise for neck pain exercise guide exercise poster exercise routine exercise technique exercise therapy exercise tips exerciseforstrength exerciseroutine exercises exercises for rib pain experienced chiropractor expert advice expert tips extra virgin olive oil faith faithinhealing family chiropractic family chiropractic care fatigue fatty fish fda approved feelgoodchiro financial freedom financial health financial management financial planning financial strategies fingers first chiropractic visit fish oils fitness fitness goals fitness motivation fitness routine fitnessrecovery fitnesstips fitnesswebinar flax fiber flexibility flexibility exercise flexibility exercises flexibility training flexibilityimprovement flexibilitytraining foot alignment foot care foot conditions foot health foot pain foot pain relief foot pain solutions foot support forbes forward head posture free event free health webinar free webinar freeevent freetickets freewebinar full-fat yogurt function gait gait correction gentle good posture gym equipment gym workout habitchange habitmanagement hamstring stretch hamstring stretches headache relief headache treatment headaches healing and repair healing technologies healingmindset health health & wellness health and fitness health and well-being health and wellness health care health coaching health education health event health maintenance health optimization health philosophy health tips health webinar healthandwellness healthcare healthcare future healthcare professionals healthier future healthierlifestyle healthimprovement healthjourney healthtips healthwebinar healthy aging tips healthy diet healthy diet for joint health healthy lifestyle healthy living healthy posture healthy sleep healthy spine healthyhabits healthylifestyle healthyliving healthylivingkelowna heart health heavy load moving tips heel pain heel pain solutions heel spurs here are the tags in order herniated disc high-fat foods hip flexor stretch hip mobility hip stretches holiday chiropractic care holistic approach holistic back care holistic back therapy holistic care holistic healing holistic health holistic health kelowna holistic health practices holistic healthcare holistic wellness holistic wellness kelowna holistichealing holistichealth home exercises how to hydration hydrotherapy for arthritis icbc icbc billing icbc billing chiropractor icbc chiropractic icbc chiropractic care icbc chiropractic coverage icbc chiropractic kelowna icbc chiropractic treatment icbc claims icbc direct billing icbc insurance icbc insurance claims icbcbilling icbcchiropractic immune system support improve mobility improve posture improve sleep improve spinal flexibility improve well-being improved breathing improving posture inflammation inflammation reduction inflammationcontrol injury healing injury prevention injuryprevention injuryrehab innate intelligence innovative healing innovative pain solution innovative therapies insomnia solutions instrument adjustment instrument chiropractic insurance integrativehealth interval training investing iron jaw pain relief joint care joint health joint manipulation joint pain joint stability jointcare jointflexibility jointhealth jointjourney kayaking safety kelowna kelowna bc kelowna chiropractic kelowna chiropractic care kelowna chiropractic clinic kelowna chiropractor kelowna chiropractor for headaches kelowna community support kelowna health kelowna health clinic kelowna wellness kelownachiropractic kelownachiropractor kelownachiropractorforathletes kelownacommunity kelownafitness kelownahealth kelownaliving kelownawellness kids chiropractic care kinesiology knee health knee mobility knee pain knee pain treatment knee stretches knee to shoulder variations knees to chest kyphosis laser laser shockwave therapy laser therapy laser therapy for back pain laser therapy pain management laser treatment for back pain leg exercises leg health leg stretch life improvement lifestyle lifestyle adjustments lifestyle changes lifestyle changes for health lifting heavy objects ligament health ligamentouslaxity limitedtickets long-term health long-term wellness low back pain relief low back treatment lower back pain lumbar health lumbar support macadamia milk magnesium deficiency magnesium supplements manual handling manual techniques manual therapy march 20 2024 massage therapy masterclass mattress mayo clinic medical conditions medical professionals medications metabolicboost metabolism metatarsal support midlife health migraine mind-body connection mindbodyconnection mindfulness mindfulness exercises mixed martial arts mma mobility mobility exercises mobility improvement mobilityexercises mobilitymatters modern chiropractic techniques modern gym modern office design morning routine movement breaks movers muscle muscle care muscle coordination muscle flexibility muscle health muscle relief muscle strain muscle strength muscle tension muscle tension relief muscle tone muscle toning musclerelaxation muscles musculoskeletal health musculoskeletal issues musculoskeletal system musculoskeletal wellness myofascialrelease natural natural headache relief natural healing natural pain management natural pain relief naturalhealing naturopathic medicine neck neck exercises neck health neck injury neck mobility neck pain neck pain relief neck stretch neck support neckanatomy neckpainrelief neckpainsolutions nerve function nervefunction nervous system nervous system care neuromusculoskeletal system neuroprotective new location new patient kelowna new patients new patients welcome newpatientswelcome next day chiropractic booking no doctor referral no doctor referral needed no referral chiropractic no referral chiropractor no referral needed no-fault insurance non-invasive chiropractic non-invasive pain relief non-invasive pain solutions non-invasive therapy non-invasive treatment non-invasive treatments non-surgical back solutions non-surgical back treatment non-surgical treatment now accepting new patients nutrient deficiency nutrient-dense foods nutrition nutrition tips nutritious smoothie nuts office comfort office ergonomics office posture office stretches officehealth olive oil omega-3 fatty acids ongoing chiropractic care online health seminar online health webinar onlineevent open 7 days a week optimal performance optimal sleeping positions optimalhealth organs orthopedic shoes orthotic orthotics orthotics for back pain orthotics for posture osteoarthritis osteoporosis oxidative stress paddleboarding safety paid masterclass pain free life pain management pain management strategies pain management techniques pain perception pain prevention pain recovery pain relief pain relief kelowna pain relief natural pain relief strategies pain relief techniques pain relief tips pain-free sleep painfreekelowna painfreelife painmanagement painrelief pallet jack safety patient care patient education chiropractic patient engagement patient success story patient testimonials patient well-being patientcare pelvic alignment percussiontherapy performance personal health care personalized care personalized health guidance personalized treatment plans personalizedfitness physical health physical therapy physicaltherapy physiotherapy pigeon pose pillows for pain relief pinched nerves plank exercise plant protein plant-based diet plant-based nutrition plant-based protein plantar fasciitis plantar fasciitis help pnf stretching pnfstretching podiatry poor posture positivehealthvision posture posture correction posture exercises posture improvement posture support posture tips posturecorrection posturematters posturetips practice growth prevent back pain preventative care preventbackpain prevention preventive chiropractic care preventive healthcare preventive measures preventive medicine preventivehealth private practice profitability pronation proper form proper posture protein protein sources psyllium fiber pumpkin protein ql muscle pain quadriceps stretch quality sleep quick appointment scheduling quickrelief re-training recovery recovery from neck injury recoverytechniques reduce pain references regular chiropractic benefits rehabilitative exercises relief exercises resistance band rest and recovery restful sleep rheumatoidarthritis rib injuries rib pain rib pain causes ribcage discomfort rotator cuff exercises rotator cuff health rounding of the back sacroiliac joint safe safe chiropractic safe lifting techniques same day chiropractic appointment same-day appointments satisfied patients sciatica sciatica treatment seated calf raise self-care for arthritis self-care for rib pain self-care strategies selfcare separated by commas: chiropractic care kelowna serving patients shin splints treatment shockwave shockwave therapy shoulder exercises shoulder pain relief shoulder rehab shoulder stability shoulder strengthening shoulder stretch shoulder stretches side lying single-leg calf raise sisu magnesium 250 sleep and pain relief sleep better sleep environment sleep health sleep improvement sleep management sleep quality sleep tips sleepdisorders sleepdisturbances sleepenhancements