When it comes to injuries that can really affect every part of your life, rotator cuff injuries are right there at the top of the list. Such injuries result in intense pain every time you lift your arm to do even the simplest of daily tasks. You want to do everything you can to avoid such an injury-and one way of helping prevent rotator cuff injuries is to strengthen the rotator cuff muscles with specific exercises you can easily incorporate into your daily workout.
These exercises are not complicated to perform and they are not strenuous either. Usually, they can be performed with minimal effort using light weights and high repetitions at first prior to moving on to more complicated and challenging workouts. For those curious as to what type of exercises for rotator cuff strength deliver the most effective results, here are a few:
The rotator cuff is the group of muscles around the ball and socket or joint section of the shoulder and arm-where they connect. So all of these exercises will focus on that area. To create a focus there, bend your elbow joint to make an "L" with your arm. Your elbow should create a 90-degree angle. If you rotate your hand to the palm upward position, this will focus on the rotator cuff even more. Adding a light hand weight will develop even more strength in this muscle area. You will want to utilize this position consistently for the exercises described. The number of reps and sets for each exercise will be dependent on what shape you are in currently and will gradually be increased.
External Rotator - Standing Position - Stand upright with your arms in the above-described position. Perform a moderate level of repetitions-perhaps 10 to start-and adjusting the number of repetitions to the current strength level and tolerance of your arm strength. You can increase the number of reps gradually as you progress in your rotator cuff strengthening regime. But don't push too hard, as you don't want to injure the area.
Seated External Rotator - Sit down on an exercise bench and then repeat the exact same exercise as above. The sitting position will make it easier for anyone who has a difficult time standing or supporting their body weight. However, it is essential that you keep good posture and maintain a straight back when doing this exercise in a seated position.
External Rotator - Side Lying Position - Similar to the previous two exercises, you will actually be performing the exact same arm movements. The only difference is, this time you will lie on your side to do it. This changes your center of gravity and works different parts of the rotator cuff muscle group.
External Rotator - Knee Supported - For those who may have difficulty with the other exercises-or as an additional part of your rotator cuff strengthening workout, perform the exercise described above yet again. Only this time sit on the floor with your knee bent in front of you, foot flat on the floor. Rest your elbow on your knee. Then begin. Again, this changes gravity a bit and works another part of the muscle group. It may also be easier for some people to perform than the other versions. Complete 10 reps or so, depending on your ability. - 26706
These exercises are not complicated to perform and they are not strenuous either. Usually, they can be performed with minimal effort using light weights and high repetitions at first prior to moving on to more complicated and challenging workouts. For those curious as to what type of exercises for rotator cuff strength deliver the most effective results, here are a few:
The rotator cuff is the group of muscles around the ball and socket or joint section of the shoulder and arm-where they connect. So all of these exercises will focus on that area. To create a focus there, bend your elbow joint to make an "L" with your arm. Your elbow should create a 90-degree angle. If you rotate your hand to the palm upward position, this will focus on the rotator cuff even more. Adding a light hand weight will develop even more strength in this muscle area. You will want to utilize this position consistently for the exercises described. The number of reps and sets for each exercise will be dependent on what shape you are in currently and will gradually be increased.
External Rotator - Standing Position - Stand upright with your arms in the above-described position. Perform a moderate level of repetitions-perhaps 10 to start-and adjusting the number of repetitions to the current strength level and tolerance of your arm strength. You can increase the number of reps gradually as you progress in your rotator cuff strengthening regime. But don't push too hard, as you don't want to injure the area.
Seated External Rotator - Sit down on an exercise bench and then repeat the exact same exercise as above. The sitting position will make it easier for anyone who has a difficult time standing or supporting their body weight. However, it is essential that you keep good posture and maintain a straight back when doing this exercise in a seated position.
External Rotator - Side Lying Position - Similar to the previous two exercises, you will actually be performing the exact same arm movements. The only difference is, this time you will lie on your side to do it. This changes your center of gravity and works different parts of the rotator cuff muscle group.
External Rotator - Knee Supported - For those who may have difficulty with the other exercises-or as an additional part of your rotator cuff strengthening workout, perform the exercise described above yet again. Only this time sit on the floor with your knee bent in front of you, foot flat on the floor. Rest your elbow on your knee. Then begin. Again, this changes gravity a bit and works another part of the muscle group. It may also be easier for some people to perform than the other versions. Complete 10 reps or so, depending on your ability. - 26706
About the Author:
Tom Nicholson has spent years caring for carpal tunnel sufferers. You can click here to find out more about someexercises for rotator cuff.
