Exercises To Improve The Rotator Cuff
Our shoulders are the key to our range of arm motion. They enable us to lift, throw, raise our arms, scratch our back, swing our arms, and more. We use them a lot! As a result, our shoulders are vulnerable to injury-and stress, age, and other factors contribute to these injuries, as well. The rotator cuff is the muscle in the shoulder and is the part most susceptible to injury. But you can strengthen your rotator cuff muscles with exercises to help safeguard against potential injuries.
Like any other muscle, the development of the rotator cuff muscle requires stretching, toning, and training. This will help make it more resistant to injury, strain, and the effects of advancing age. A stronger rotator cuff is less likely to get injured.
All exercises involving the rotator cuff have some very stringent ground rules which can prevent exercise related injuries.
These exercises will give you a good starter workout for your rotator cuff muscles.
Warm Up Before You Exercise
Warm ups are essential to a good exercise routine-with the rotator cuff as with any other muscle group. You need to stretch the muscles slowly to help prevent injury or muscle strain. Warm ups for your rotator cuff muscles are simple. Arm circles are a great way to start. Complete 20 reps of each movement to make a complete set. Perform three sets.
* Keep your arms firmly to your side and then lift them * Keep lifting your arms towards the sky * Bring your arms down behind your back and then bring them to the starting position again. * Repeat
Alternately, you can simply make imaginary vertical circles with your arms. Begin with your arms at your side and take it slow and easy. Warm up exercises help improve blood circulation, particularly to the muscles, and prepare them for additional exercise.
Rotations Of The Shoulder Cuff
Bring your arms up so they are at shoulder height, parallel to the surface on which you are standing. Then bend the forearms, making a right angle at your elbow. Begin to rotate your shoulders and rotator cuffs slowly. Complete 20 reps to make a set and do three sets. If desired, add weights gradually as you build your muscle strength.
Add Lateral Raises To The Routine
With your arms relaxed by your side, pick up a small hand weight in each hand. Keeping your arms straight, slowly raise your arm up and away from your side until your arm is parallel to the ground. Slowly lower your arm. Repeat for 12 reps on each side and do three sets altogether.
There are also additional exercises that will work well to strengthen shoulder muscles like the rotator cuff group of muscles. These are a good beginning workout. When you finish, don’t forget to cool those muscles down. Simply repeat the exercises you did for the warm up.
Last but not least slowly build up on the rotator cuff exercises since rushing will only cause injuries!
Tom Nicholson spends his time helping carpal tunnel sufferers. Please follow this link to find out more about somerotator cuff exercises.