# @rzakazimov on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C8l_WzWAYtP
- **Gondola URL:** https://gondola.cc/posts/61939789-rzakazimov-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/6950c0fc4a.jpg
- **Posted:** 2024-06-24T09:47:02.000+00:00
- **Account Owner:** RZA (@rzakazimov) — https://gondola.cc/rzakazimov

## Caption

💡Structured Rehabilitation Plan for Subacromial Bursitis
Introduction:

☀️Together with JoJo, we are addressing a shoulder injury, specifically subacromial bursitis. Our approach considers the anatomical structure and function of the involved muscles, focusing on rehabilitation and eventual return to CrossFit activities.

📝Anatomical Considerations:

💪Subacromial Bursa:

Structure: The subacromial bursa is located below the acromion and above the supraspinatus tendon and head of the humerus.

Communication: It interacts with the supraspinatus and the acromial part of the deltoid muscle.

💪Supraspinatus:

Function: Abducts and stabilizes the arm at the glenohumeral (shoulder) joint.

Training Focus: Emphasize abduction and stabilisation exercises without triggering pain, while mobilizing and reducing inflammation.

💪Deltoid Muscle:

Involvement: The acromial part of the deltoid muscle works in synergy with the supraspinatus.

👨‍⚕️Rehabilitation Protocol:
Initial Phase (Weeks 1-2):

Objective: Reduce inflammation and pain.
Exercises:
Gentle range of motion exercises (pendulum swings, passive shoulder movements).
Isometric shoulder abduction (without pain).

👨‍⚕️Mobilization Phase (Weeks 3-4):

Objective: Mobilize surrounding muscle structures.
Exercises:
Scapular stabilization exercises (scapular retractions, wall slides).
Light resistance band exercises for the rotator cuff.

👨‍⚕️Strengthening Phase (Weeks 5-6):

Objective: Strengthen the rotator cuff and surrounding muscles.
Exercises:
Rotator cuff strengthening (internal and external rotations with resistance bands).
Deltoid strengthening (lateral raises with light weights, maintaining pain-free range).

👨‍⚕️Functional Phase (Weeks 7-8):

Objective: Reintroduce functional movements and prepare for return to sports.
Exercises:
Progressive overhead movements (overhead presses with light weights, gradually increasing resistance).
Sport-specific drills (modified CrossFit movements focusing on form and control).

#bursitis #shoulderworkout #shouldermobility #shoulderpain #rotatorcuff #rotatorcuffrehab #shoulderexercises #injuryfree

## Stats

- **Views:** 775
- **Likes:** 42
- **Shares:** 0
- **Comments:** 1

## Tags

shoulderworkout, shouldermobility, injuryfree, shoulderpain, rotatorcuffrehab, rotatorcuff, shoulderexercises, bursitis

---
Copyright (c) Gondola