Seven Simple Rotator Cuff Exercises
When you are doing rotator cuff exercises you should not feel any pain. If you do stop and call your doctor immediately. The exercises are meant to straighten and increase mobility only not to hurt you. Keep in mind to increase strength will require work. Like any other exercise program it takes about six weeks to see an increases of mobility and strength to that shoulder. Doing these seven simple rotator cuff exercises each day could avoid an extreme expensive surgery. All you need is a couple of exercise bands and these techniques and your shoulder should be good as new.
Exercise 1. The first rotator cuff exercises you want to do is loosen up. With both feet flat on the ground and shoulder width apart, bend over so you are horizontal to the ground. Take the arm that has the weak rotator cuff and stretch out your arm and make a small circle motion and then gradually increase the size of the circle. Do this fifteen rotations in three sets. This rotator cuff exercise must be done first before going to the next exercise.
Exercise 2. Using the arm with the rotator cuff problem. Cross the affected arm across your chest. Now take your other hand and cup your elbow with the non-affected hand. Gently push the injured arm toward you. Hold for ten seconds and release. Do this for three sets.
Exercise 3. This is the most difficult rotator cuff exercises. Yet, it can be done with practice. Now remember, if it causes you pain STOP! This rotator cuff exercises is for straightening only. If its not painful continue on by grabbing a bath towel and slinging a crossed your good shoulder. Then reach behind your back with the weaker arm and grab the towel. Slowly pull on the towel so it pull the weak arm upward. Hold for ten seconds and and to this for three sets.
Exercise 4. Using a a door frame, stand facing the edge and gently lean forward. Hold and stretch for ten seconds and repeat this three times.
Exercise 5. Now we start with a exercise band about 2 to 3 feet long. You can find these at your local Walmart for appox 15.00. Have a firm with both hands on each side the band. Lie on the horizontal to the floor (you can do this exercise either sitting or standing). Now, tuck the elbow of the injured arm into your side and rotate the hand outwards. Hold for 10 seconds and do 3 or 4 sets.
Exercise 6. Side raises. Grab your exercise band. Let one end dangle on the floor and stand on it. Gently lift your injured arm out from your side. Hold for ten seconds and repeat 3-4 times.
Exercise 7. Front raises. This is similar to the previous rotator cuff exercises except you will lift your arm to the front rather than the side. Again, stand on the end of the exercise band and then slowly raise your injured arm up to the front of your body as far as it will go. Hold for 10 seconds and repeat 3-4 times.
These are just a few basic rotator cuff exercises to get you started before starting a more advanced rotator cuff strengthening program.
Stretching however, is the best way to start conditioning muscles and tendons of the shoulders. Stretching improves flexibility and mobility. Do them every day and avoid exercises and movements that will make you reach up. Be patient and gentle with these rotator cuff exercises. Do not do quick jerky movements. Now you are ready to begin the next level.
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