Exercises To Build Rotator Cuff Strength
An injury to the rotator cuff may prove to be one of the most problematic injuries one could suffer. This is because such an injury could lead to extreme pain every time someone where to lift his/her arm. This would certainly have the effect of inhibiting one’s ability to perform life’s daily tasks with any sense of ease. That is why it is advisable to integrate exercises for rotator cuff strengthening into one’s regular workout regimen.
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.
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.
Standing External Rotator – Begin by standing and use a light hand weight such as a 5-pound dumbbell or other weight suitable for your current strength level. Maintain the 90-degree position described above and rotate arms upward. Start with 10 reps or another reasonable number based on your current conditioning. Don’t push yourself too far. Take it slow and easy.
Seated External Rotator – This is the exact same exercise that is performed when standing. Instead, the person exercising will be seated on an exercise bench. This may prove easier for some to handle since it relives the leg muscles of having to support the body’s weight. Please note: it is critical to keep your back straight when performing these exercises in a seated manner.
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 – While seated on the floor, bend you led and place your elbow on the knee. From this position, you perform your exercises. This may take a little of the weight stress off the weight making it one of the easier exercises for rotator cuff strength to perform. Also, the change in the gravitational angle also adds to the potential impact of the exercise.
Tom Nicholson has spent years helping sufferers of carpal tunnel syndrome. You can follow this link to find out more regarding someexercises for rotator cuff.
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