
FREE SHOULDER ASSESSMENT
STEP THREE
STEP THREE:
HAVE YOU GOT A PAINFUL, MOBILE SHOULDER?​
We are now getting to a position where we think your shoulder pain may be down to what we call a painful mobile shoulder also sometimes referred to as rotator cuff related shoulder pain. Let's get into some more detail to identify your next best step.
HOW TO DO THE ASSESSMENT
For this test, we need you to do some repeated movements of the shoulder into abduction or out away from the body. As you do this, you may experience pain in the first position (60-100 degrees). This is what we call a painful arc. Pain in this position, may indicate that you have a painful mobile shoulder.
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The second position, is what we call a high painful arc. If you're experiencing symptoms higher up in this position, it may suggest that the AC Joint might be the main driver for this painful arc. ​​
HOW TO DO THE ASSESSMENT
This isometric shoulder abduction test is a simple assessment for shoulder strength and we'd like you to do it in two positions. First start with the shorter lever position. Standing next to a rig or wall with your elbow in a 10 degrees abducted position, at a right angle and ensuring your elbow is in line with the seem of your t-shirt and not behind your body. Now push out against the rig from your elbow for a slow count of five and use as much force as you feel comfortable until it elicits your pain. ​​
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If the short lever position is pain-free and comfortable, we can go into a longer lever position. A common challenge people have with this position is that they forget about the shoulder blade. We don't want your shoulder to look like it's being dragged down to the floor as you're applying the force. Keep your arm inline with the seem of your trousers and t-shirt, and ensure that the main point of contact with the rig or wall is your wrist. Again, do a maximum effort test for a slow count of five until it elicits your pain.
HOW TO DO THE ASSESSMENT
This is an isometric external rotation assessment. Similar to the short lever abduction assessment you've completed earlier, however, the main point of contact with the rig or wall is the area just below your wrist (rather than your elbow as above). The motion here is to push into shoulder external rotation.
HOW TO DO THE ASSESSMENT
In this final pain provocation assessment, we are going to try and elicit your pain. Place a barbell shoulder height on a rig. Standing behind the barbell, raise your arms to touch the bar in a V-shape with your thumbs facing up. Now apply an upward force against the bar with as much force as you feel comfortable or until you start to feel your shoulder pain. If this doesn't elicit your pain, turn your thumbs down to face the ground and repeat the test.
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If you don't have access to a barbell, you can do the test one arm at a time, using the other arm to apply resistance.
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YOUR NEXT BEST STEP
If any of the assessments in step three has elicited your pain, it's likely that you have a painful mobile shoulder or rotator cuff related shoulder pain. This is one of the most common causes of shoulder discomfort which often develops gradually due to irritation or overload of the rotator cuff and not necessarily due to a single injury.
Current research is in agreement that the best and most effective strategy for a painful mobile shoulder is progressive rehabilitation focused on strength training and that exercise therapy should remain the principal treatment option for individuals with rotator cuff related shoulder pain.
ROTATOR CUFF TRAINING PROGRAMME
Our Rotator Cuff One programme is the perfect starting point to rebuild shoulder strength, reduce pain and get back to lifting, training and competing with confidence.