By Chris Watts

Causing an injury to an unstable shoulder can seem to be such a random event; like reaching-up for a file or pulling a travel bag off the carousel after a flight. This was the case only a couple of weeks ago on returning to Hong Kong from London.

I was recognized on board the BA flight as there was an article written in the BA Travel magazine, about the opening of our new Stretch Studio in London. It was 6 hours into the flight and in the deepest of slumbers, when Laura, the only flight attendant I had ever met from Guadeloupe, tapped me on the shoulders and willed me into the enclosed galley, where a 6 foot 2 inch divorce barrister lay agonizing and horizontal on the floor with acute sciatica, that was shooting down his left leg. Getting stretched at 36,000 feet in that low oxygenated environment has never been more challenging and actually more fun.

As he was unable to lift his bags upon his arrival in HK, his dear and lovely wife volunteered to be the bag lady. In seconds of grabbing and lifting the said suitcase, a shooting dagger-like pain enveloped her right shoulder and the combination of heat and pain was soon unbearable: a despondent start to their 5 day Hong Kong holiday. Their holiday was supposed to be for pleasure and was rapidly turning into one for recuperation.

This shoulder had been previously injured and was quite weak before the micro-tear at the supraspinatus tendon which is located on the lateral surface of the upper humerus and was already showing signs of inflammation. She was unable to abduct and externally rotate her arm and any movement where the arm is raised above the head seems impossible.

The following strengthening exercise is designed to prevent injuries to the stabilizers of the shoulder. This should be performed after the swelling and pain has subsided.

THE “EMPTY CAN” EXERCISE

Stand or sit. Have your arms hang down by your side, back of hand facing forward, holding the dumbbell of choice (start with low weights and gradually increase as you get stronger)

Move your arms sideways to a 45 degree angle, twisting the arm in a downward direction as if you were emptying a can of its contents,  Hold the resistance for 2 seconds at the end of the movement. Repeat the exercise 8-10 times and do 3 sets or until fatigued, whichever comes sooner.

This exercise also strengthens the posterior rotator cuff ,  the infraspinatus, teres minor and the supraspinatus.

As it is always the case with 20/20 hindsight, prevention is better than cure.

Stay strong and stay flexible!!