Stanley Cup Finals: Hockey Players need Super Shoulders!

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So, California didn’t get any of their teams into the Stanley Cup Finals. We are all a little sad here, even though the Ducks almost made it! Hockey players are known for loosing teeth. concussions, and shoulder injuries. If you’ve got a weak shoulder or an injured, keep reading. You will probably find this information helpful!

Dr. Grace Walker, physical and occupational therapist, finds physical therapy to be extremely effective in treating shoulder pain and injuries. Current researchers agree. Many people will report shoulder pain at one point or another, statistically between 7 and 26% of the population report shoulder problems at any one time. Up to 50% of patients who have been diagnosed with shoulder pain are referred to a physical therapist for treatment.  (Dolder 50)

Young man having shoulder joint pain

The effects of techniques employed by physical therapist “have been shown to have an immediate effect on patient pain, range of motion, and disability.” (Dolder 54) If you are experiencing mild onset of shoulder pain, these three quick tips, listed below, may be used to try to avoid the worsening of symptoms.

  1. Strengthen the supporting muscle groups

    • Strengthening of the muscles that innervate (intersect) the shoulder and rotor cuff, such as those originating from the chest, under the arms, and back. Strength in these areas will increase foundational support necessary for the shoulder to go through the entire range of motion, pain-free.
  2. Shoulder stretches

    • Many common stretches, often utilizing a doorway or wall corner, before and after strenuous activity.
  3. Icing

    • Immediately after any activities that may be impactful to reduce the chances and severity of inflammation.

At Walker Physical Therapy and Pain Center, we have an effective program for patients with shoulder pain. We develop specific exercise and stretching programs for specific patients, along with a variety of specialized treatments to reduce pain and regain range of motion and strength. We look at the “root cause” when treating the shoulder to provide insight as to why the patient is experiencing pain, instead of just a quick fix!

We come up with personalized programs for each patient to provide results in a fun and healing environment. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd. Ste. 1

Orange, CA 92868

Phone: 714-997-5518

Dolder. J Man Manip Ther. 2010 Mar; 18(1): 50–54. doi:  10.1179/106698110X12595770849687 PMCID: PMC3103116.
Is soft tissue massage an effective treatment for mechanical shoulder pain? A study protocol.
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Superman Exercises: Lower Back Strengthening

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Dr. Walker, physical and occupational therapist, has a simple lower-back exercise you can do at home without any special equipment. Before you try these exercises at home, especially if you have any history of pain, it is important that you be cleared by your doctor or physical therapist.

The “superman” exercise is useful to people who are beginning a lower-back strengthening regimen. There are also variations of the “superman” for those who may need an intermediate exercise.

This particular group of exercises focuses on training the back, buttock, thigh and shoulder muscles. It can be done prone, kneeling, and on an exercise ball. Prone Superman is the best position to start out. It takes pressure of the knees and pelvis, making it ideal for those with sore knees, hips, or poor stability.


Starting Position

  • Lying prone on a stable surface, a rug or carpet is preferred. Elbows bent with forehead resting in your hands.
  • Place a pillow under your hips for comfort.

Into Action

  • Start with a single backwards leg raise. Raise only a few inches, your hips should not come off the pillow. Simultaneously extend the opposite arm upwards with the thumb pointing towards the ceiling, this way the shoulder muscles become engaged.
  • Make sure to keep your eyes pointed at the floor so your neck is neutral. Your hips should also be pointed at the ground, and not rotating during movement.
  • Hold for a 5-10 seconds, then lower the arm and shoulder at the same time.
  • Alternate sides.


The endurance required to hold the core supported is the main focus of this exercise. As you feel the need to progress the exercise, try holding each position for longer periods of time. Once you have mastered the prone position, you can move on to the kneeling position, pictured below.

superman final


At Walker Physical Therapy and Pain Center, we provide personalized therapy programs for each patient. Our staff works with every patient to build a therapy programs tailored to their goals. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist!

(714) 997-5518

Walker Physical Therapy and Pain Center

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

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