An annular tear is one that can occur in any of the four types of muscles, but it most commonly occurs in the middle-back area. The annular tear is a tearing away from the muscle fibers and, as such, it’s often not seen on x-rays or MRI scans done at https://drtonymork.com/back-pain/annular-tear/annular-tears/.
The annular tear affects about 20 percent of people over age 40. It usually starts at the top of your shoulder blade (scapula) and runs down to your lower back. An annular tear is typically seen when you rotate your upper body while standing up straight. A lot of times this will happen when you lift something heavy or when you’re doing a repetitive task like typing. If you have an annular tear, chances are you’ll find yourself twisting more than normal.
You may be more susceptible to an annular tear than a more sedentary person if you have a physically demanding work or indulge in activities that strain your back. This is because the annular tissue serves as a shock absorber for your spine. You must change your routine for safety’s sake due to the seriousness of annular tears. If you do experience pain when rotating your shoulders, especially if you also get pain radiating into the arm, neck, shoulder or even your chest, then you should consider seeing a doctor.
As far as exercises go, there isn’t much you can do to prevent an annular tear. However, once you’ve had one, here are six exercises to avoid with an annular tear. Keep in mind these are just general guidelines – you’ll need to consult with your doctor before starting any exercise program.
Cable Rows: You can perform cable rows either by using an adjustable pulley machine or a cable crossover machine. In both cases, you want to use a weight you feel comfortable lifting. When performing cable rows, start out in a neutral position and bend your elbows so that they form about 90 degrees with your torso. Then hold them in this position for the entire set.
Lat Pull Downs: This is another exercise you can do either on a lat pull down machine or a barbell bench press. In order to do this exercise, lie faceup on a flat surface. Then grab onto the bar directly in front of you. Next, lean forward until your arms are fully extended, pulling the bar down towards your feet. Once you reach the bottom of the movement, pause for a moment and then slowly return to the starting position.
Reverse Shoulder Presses: If you have an annular tear, you probably won’t be able to perform regular overhead presses or shrugs, which are the two most common overhead movements we see. What you can do instead is perform reverse shoulder presses. This involves lying faceup on a flat surface and gripping a barbell with your hands slightly wider than shoulder width apart. Then, move your arms up in front of your head, keeping your palms facing each other. Your arms should remain at this level throughout the whole set.
Reverse Wrist Curls: Although it may seem counterintuitive to curl your wrists backward, this type of wrist curl actually works well for strengthening the rotator cuff. To do this exercise, sit down in a chair with your legs bent and your feet flat on the floor. Now, grab onto the edge of the seat, resting your forearms on the chair back. Then, raise your arms up behind your head and bring them back down to your sides. Do five sets of 10 repetitions. If you want to increase the intensity, then you could make the range of motion smaller by bringing your hands closer together.
Lateral Raises: For those who suffer from shoulder pain, lateral raises are another good exercise to do. Lateral raises work the anterior deltoid, which is the largest muscle group in the shoulder, helping to stabilize the joint. To do a lateral raise, simply stand straight with your arms hanging at your sides. Then, raise your arms up above your head until they’re parallel to the floor. Hold them there for a few seconds and then lower them back down to your side. Repeat ten times for a total of three sets.
Upright Rows: Upright rows require you to pull your elbows backwards toward your rib cage, which helps to strengthen the latissimus dorsi, teres major and rhomboid muscles. To do this exercise, begin from a standing position with your arms at your sides. Next, extend your arms upwards as though you were holding weights. You can then keep them raised for the duration of the set or lower them after a few repetitions.
These six exercises will help you to avoid getting a painful annular tear and will also help strengthen the muscles that support your shoulders. Remember, however, that you’ll still need to see a physician to determine what kind of exercises might be best for you.
A great way to keep your shoulders healthy is to always remember to warm up first. This will help to prevent injury and reduce the risk of developing a chronic shoulder problem.