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.
