Archive for the ‘rotator cuff exercises’ Category
There are a number of very effective rotator cuff exercises that will help strengthen your rotator cuff but does that mean everybody should do them?
Not necessarily…
Before you begin a program of exercise you need to determine exactly what you’re trying to achieve. The rotator cuff is a group of four small muscles that work to stabilize the shoulder joint and some will benefit far more than others from doing specific rotator cuff exercises.
Given that the rotator cuff works to stabilize the shoulder joint it stands to reason that the muscles of the rotator cuff will come into play whenever the larger muscles that work across the shoulder joint are exercised. So if you have no existing rotator cuff weakness or injury it may not be worth the time and effort to target the rotator cuff muscles with specific rotator cuff exercises.
However, if you are regularly involved in activities (sporting or otherwise) that repeatedly put an abnormal amount of stress on the shoulder joint and the muscles of the rotator cuff then it would definitely be worth your while to do some specific rotator cuff exercises. Doing this will ensure your shoulder joint stays strong and decrease the likelihood of incurring an injury. An example of a sport which places increased strain on the shoulder joint would be any sport that involves a lot of throwing movements such as baseball, for instance. Remember, prevention is better than cure – especially when it comes to rotator cuff injury.
If you decide to begin a rotator cuff exercise program as a preventative measure then the exercise program will be different from a program designed for rehabilitation of an existing injury. If your shoulder joint is already healthy then you can benefit from adding just one rotator cuff exercise to your standard workout. Bear in mind that since the muscles that make up the rotator cuff are relatively small you should start very easily with light weights and not overdo it so as to avoid injury.
If you already suffer an existing injury to your rotator cuff that is not so major as to require surgery then you should definitely be doing some specific rotator cuff exercises to speed recovery and help to strengthen the injured joint.
As with any exercise program you should see your physician before you begin and get the okay to go ahead and exercise first. Rotator cuff injuries can be very persistent and easily aggravated if you do the wrong kind of exercise or too much. Once you’ve got your doctor’s okay to go ahead then it’s very important that you find a program that has been put together the right way with the correct rotator cuff exercises in the correct combination. The program I recommend is featured in our sidebar.
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http://www.LeeHayward.com
In this video clip I want to share a shoulder warm up routine that I like to do before each of my workouts.
These quick warm up exercises help to prevent and heal nagging shoulder and rotator cuff problems.
If you have ever felt a sharp pain in your shoulders while weight training then this is a sign a shoulder injury commonly referred to as a rotator cuff injury. Which basically means you tore or strained the muscles and tendons in the rotator cuff.
And even if you don’t have any shoulder problems now, it would still be a good idea to do this shoulder rotator cuff warm up routine prior to your workouts to help keep your shoulders healthy and prevent any future injuries down the road.
These are the exercises that I like to do before each of my shoulder workouts.
Just use very light weights and perform high repetitions. In this video I’m using 5 lb. dumbbells, but you could even start off just using the weight of your arms until you get used to the exercises.
Basically you just need to work the shoulders through various planes of movement to warm up the muscles and tendons and to circulate blood throughout the shoulders.
The exact order of the exercises is not that important. What is important is that you go through the movements, doing 20-30 reps of each movement to really warm up the entire shoulder complex before moving on to heavy weight training exercises.
In the video I go through a sequence of rotator cuff rotations. Standing Dumbbell Flyes, Shoulder presses, and I then finish off with some arm circles, going both forwards and backwards, using just the weight of my arms.
This warm up routine will literally only take you a few minutes to perform, but it will go a long way for keeping your shoulders strong healthy over the long term.
For more training tips like this please besure to visit my website http://www.LeeHayward.com and sign up for my FREE 10-Part Bodybuilding Tips e-mail course.
The sign up form is right on the home page. All you have to do is enter your first name and primary e-mail address in the form and you’ll be sent lots of valuable workout and nutrition tips that you can put to use in your workouts to help speed up your progress and make the whole process more enjoyable.
Duration : 0:2:34
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Technorati Tags: bodybuilder, bodybuilding, cuff, dumbbell, exercise, exercises, flyes, muscles, muscular, press, rotator, shoulder, tendons, workout
http://islandyoga.com/rotator_cuff.php to purchase this entire Rotator Cuff DVD.
Simple exercises to relieve pain in the shoulder joint from bursitis, tendinitis, impingement syndrome, rotator cuff tears, etc. Rehab exercises from physical therapy to fix, help, stop, and end shoulder pain in just minutes a day. Features the DVD, 7 Minutes to a Healthy Shoulder and Rotator Cuff by David Wicker at Ko Olina Hawaii. This is a sample video only!
Duration : 0:3:5
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Technorati Tags: bursitis, cuff, frozen, impingement, pain, rehab, relief, rotator, shoulder, syndrome, tendinitis
Tone your rotator cuff with resistance exercise bands. Learn how to do rotator cuff exercises in this free video clip from a personal trainer.
Duration : 0:1:32
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I just stopped wearing the sling and have minimal range of motion. I'm at least one week out from seeing a therapist and want to get started with some proper low impact exercises.
Thank you.
Totally agree with you at! Dude, if you just had surgery, youre trying to fix your shoulder for good. Dont screw up all your waiting for surgery, pain and recovery by doing too much too soon. Don't do anymore than the surgeon/discharge team told you to do post surgery. i understand you want to get the ball rolling with your therapy but a week of waiting is not worth you screwing your shoulder. Wait it out until you get a professional to see how its coming along and prescribe some individualised exercises specific to your needs. Everything is really weak and touchy post surgery, dont play around with it unecessarily. Be patient now to be on the road for a short recovery time in the long run. Best of luck!!
The rotator cuff muscles are shown at adam.about.com/encyclopedia/19622.htm . Are there any Yoga postures or stretches which can reduce inflamation and strengthen these muscles?
yes, there are, but the rotator cuff is made up of four different muscles, and they each have different actions on the shoulder. so an exercise that strengthens one of them could also be inflaming another even worse.
Exercises I usually do with rotator cuff rehab include theraband external rotation (with elbow at the side), theraband internal rotation (with elbow at the side), theraband shoulder flexion, theraband rows, triceps pressdowns, and biceps curls. There are many other exercises that you can do, but these are basics. You really need to get assessed by a physical therapist, and let him tell you what to do.
4 simple exercises that will dramatically help you strengthen your rotator cuff. These exercises are crucial for volleyball players.
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Exercise is the cornerstone of fitness. Here is a free video on rotator cuff exercises to help you in your operation fit!
Duration : 0:2:51
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trying to stengthen my rotator cuffs so i dont injure them again. I cannot go to a physical therapist so please dont tell me that!
What are some good exercises to do to strengthen all four components of the rotator cuff? I had an injury and it is healed, but i need to strengthen them so i can continue with my training for hockey. I am an experienced weight lifter, but i never really focused on my rotator cuffs, any advice would be appreciated!
Please do not tell me to go to a doc or get physical therapy, i do not have insurance that covers such things!
Do a lot of high rep internal and external rotations with your arms at the sides and abducted to where you humerus is parallel to the ground. Alternate between dumbbells and bands. Throw in some foam rollers for soft tissue work as well. I have noticed a lot less nagging pain in my rotators once I started doing these even though I lifting heavier now. Tuck you elbows in more if you bench press. The key is full range of motion, no pain.
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There are a few things you would do well to consider before you start doing any specific rotator cuff exercises.
Most of the considerations below apply to any exercise program but they’re especially important as far as the rotator cuff goes due to the particular vulnerabilities of those muscles and the shoulder joint.
Another concern is the fact that you need very little weight to perform most rotator cuff exercises effectively which can be an issue especially considering that most people who want to do rotator cuff exercises already have an injury or are involved in activities that have a higher risk of rotator cuff injury.
So, having said all that, here’s a few things to consider:
1. What result are you seeking? This definitely applies to any exercise undertaking. For instance, the way you train to rehabilitate an injury is very different from the way you train to increase strength and will have a huge bearing on your actual exercise program. A routine properly tailored to your specific needs will be the safest and most effective.
2. Don’t just ‘jump right in’. You must start out gradually in any exercise program especially where the exercises are new and unfamiliar and your body will need time to adjust. If you do too much too soon you face an increased risk of injury.
Doing too much too soon doesn’t mean just ‘too much’ in terms of sets and repetitions. It’s very important with rotator cuff exercises not to use too much weight as well. I’ve probably said this before but I can’t emphasize this enough – start with a very light weight and increase gradually.
3. Warm up first! Again, this applies to any form of exercise and in a later post I may go into more detail of how to warm up for specific rotator cuff exercises. The thing to remember is that a cold muscle is more vulnerable to injury than a warmer one so don’t take chances – especially if you already have an injury.
When you devise your program of rotator cuff exercises you would do well to take all of the above into consideration. It could mean the difference between achieving your objective or injury.
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