👉Shoulder internal rotation is an important movement that allows you to reach behind your back, across your body, and perform countless daily and athletic tasks. 

🔎Whether it’s tucking in a shirt, fastening a bra, reaching into a back pocket, or following through in a throwing motion, adequate internal rotation mobility is essential in many areas of life. 

🧠When this range of motion is limited, it can contribute to shoulder pain, impingement, and functional limitations. This video shows three exercises that can help improve your shoulder internal rotation mobility.

1️⃣Sleeper Stretch

2️⃣Prone Behind-the-Back Reach

3️⃣Prone Lift-Off

✅If you’ve noticed difficulty reaching behind your back, discomfort with overhead sports, or limitations during daily activities, adding these exercises to your routine may help restore healthy shoulder motion and function.

Hi everyone! A new diastasis recti rehab video is available here in the app. Here is a link for the video.

https://membership.rehabscience.com/programs/diastasis-recti?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=4220247&utm_content=mobile

📚The trapezius muscle is a large, flat muscle that sidebends and extends the neck and elevates, rotates, depresses and retracts the shoulder blades.

🧠Trapezius is often thought to be associated with neck tightness, certain types of neck and shoulder pain and neck-related headaches. As such, interventions designed to treat this muscle are commonly utilized in the physical therapy clinic.

🔎One way to address neck tightness and/or pain associated with this muscle is through massage or soft tissue mobilization. Most people are generally familiar with how to massage trapezius, but this video shows a technique I often like to use.

✅Besides massage, it’s important to incorporate stretching and resistance training exercises that target the trapezius muscle. The neck pain program here in the app guides you through three phases of rehab and includes a number of trapezius exercises. Here is a link for the neck pain program.

https://membership.rehabscience.com/programs/neck-pain?category_id=260344

🔎Tender points in the posterolateral hip region (gluteus medius and minimus area) are a very common finding in the clinic.

🧠While the physiology underpinning these tender points is likely complex and can result from irritation of hip, lumbar spine and/or sacroiliac joint structures, simple exercise strategies are usually quite effective in terms of reducing discomfort.

✅Here in the app, you will find programs for piriformis syndrome (deep gluteal pain syndrome), SI joint pain and gluteal tendinopathy, which can all help with pain in the glute region.

👉Many people think a spinal manipulation works by “putting a joint back into place.” Research suggests the effects are likely much more neurophysiological than structural.

🧠A thoracic thrust manipulation creates a rapid burst of sensory input from the joints, muscles, and surrounding tissues. This input may temporarily alter how the nervous system processes pain, reduce pain sensitivity, and change muscle activation patterns.

🔎As pain decreases, the body often becomes less protective, allowing movement to feel easier and less restricted. This may explain why many people experience immediate improvements in mobility and comfort following treatment.

👌Interestingly, the audible “pop” is not required for a successful outcome. Research suggests the benefits can occur whether a pop is heard or not.

✅The takeaway: Thoracic thrust manipulation may help create a short-term window of reduced pain and improved movement. Exercise and movement can then help you take advantage of that window to build longer-lasting improvements.

📚 References:

1️⃣ Coronado RA, et al. Changes in Pain Sensitivity Following Spinal Manipulation: A Systematic Review and Meta-analysis. J Electromyogr Kinesiol. 2012.

2️⃣ Walser RF, et al. The Effectiveness of Thoracic Spine Manipulation for the Management of Musculoskeletal Conditions: A Systematic Review and Meta-analysis. J Man Manip Ther. 2009.