Rotator cuff injuries can have long lasting implications and cause lots of problems for day-to-day living. Even simple tasks in your normal routine become difficult and painful to accomplish-simple things like getting dressed or any activity at all that involves lifting your arm. But you can help prevent such injuries by strengthening the rotator cuff muscles. That's why you should incorporate specific exercises that target this area into your workout routine.
These exercises are actually easy and simply to do-and they don't require a lot of exertion. They are selected to help develop strength specifically in the rotator cuff area. Most require minimal effort, use lots of repetitions of easy movements, incorporate light weights, and may be used as a prerequisite to more challenging and complex workouts if desired.
Note: All of these exercises will focus on the joint connecting the shoulder and the arm. This is where the rotator cuff muscle group is located. All of these exercises will include the same basic form or position. Bend your elbow to form a 90 degree angle between your forearm and your upper arm. Rotate the hand to a palm up position. Hold a light dumbbell or weight in your hand to add additional strength. Then incorporate the specific body positioning for each exercise outlined below, maintaining this arm position.
Standing External Rotator - The traditional 90 degree rotator exercise is performed in a standing position. Light weights and moderate reps should be performed. For example, a 5lb dumbbell can be rotated upwards for 10 reps. Of course, you can go higher or you can go lower depending upon your strength and conditioning level. However, high reps/heavy weights will certainly not be recommended for those that may be new to rotator cuff exercises.
External Rotator - Seated Position - Have a seat on an exercise bench or other flat surface and keep a nice straight back and good posture. Then perform the very same exercise you just did while standing. This can be a little easier for those who have trouble standing for periods of time. Repeat slowly as tolerated.
Lying Side External Rotator - With this exercise, you will lie down on your side and perform the external rotator lift. By lying down on your side, the angles of the earth's gravitation pull are changed which may lead to stressing different points of the rotator cuff. This, in turn, develops strength in areas of the shoulder that might otherwise be overlooked.
Knee Support External Rotator - Again, you will be repeating the same basic exercise. However, this time you will be sitting down on the floor with your knee resting on your bent knee. Again, the change in your center of gravity targets new areas of the rotator cuff muscles. And this seated position makes it one of the less difficult exercises of the ones described here. - 30453
These exercises are actually easy and simply to do-and they don't require a lot of exertion. They are selected to help develop strength specifically in the rotator cuff area. Most require minimal effort, use lots of repetitions of easy movements, incorporate light weights, and may be used as a prerequisite to more challenging and complex workouts if desired.
Note: All of these exercises will focus on the joint connecting the shoulder and the arm. This is where the rotator cuff muscle group is located. All of these exercises will include the same basic form or position. Bend your elbow to form a 90 degree angle between your forearm and your upper arm. Rotate the hand to a palm up position. Hold a light dumbbell or weight in your hand to add additional strength. Then incorporate the specific body positioning for each exercise outlined below, maintaining this arm position.
Standing External Rotator - The traditional 90 degree rotator exercise is performed in a standing position. Light weights and moderate reps should be performed. For example, a 5lb dumbbell can be rotated upwards for 10 reps. Of course, you can go higher or you can go lower depending upon your strength and conditioning level. However, high reps/heavy weights will certainly not be recommended for those that may be new to rotator cuff exercises.
External Rotator - Seated Position - Have a seat on an exercise bench or other flat surface and keep a nice straight back and good posture. Then perform the very same exercise you just did while standing. This can be a little easier for those who have trouble standing for periods of time. Repeat slowly as tolerated.
Lying Side External Rotator - With this exercise, you will lie down on your side and perform the external rotator lift. By lying down on your side, the angles of the earth's gravitation pull are changed which may lead to stressing different points of the rotator cuff. This, in turn, develops strength in areas of the shoulder that might otherwise be overlooked.
Knee Support External Rotator - Again, you will be repeating the same basic exercise. However, this time you will be sitting down on the floor with your knee resting on your bent knee. Again, the change in your center of gravity targets new areas of the rotator cuff muscles. And this seated position makes it one of the less difficult exercises of the ones described here. - 30453
About the Author:
Tom Nicholson has spent years helping carpal tunnel sufferers. Please follow this link to learn more about someexercises for rotator cuff.
