Exercises To Help Treat Rotator Cuff Ailments
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When it comes to injuries that can really affect every part of your life, rotator cuff injuries are right there at the top of the list. Such injuries result in intense pain every time you lift your arm to do even the simplest of daily tasks. You want to do everything you can to avoid such an injury-and one way of helping prevent rotator cuff injuries is to strengthen the rotator cuff muscles with specific exercises you can easily incorporate into your daily workout.
These exercises are not complicated to perform and they are not strenuous either. Usually, they can be performed with minimal effort using light weights and high repetitions at first prior to moving on to more complicated and challenging workouts. For those curious as to what type of exercises for rotator cuff strength deliver the most effective results, here are a few:
Since the rotator cuff is the ball-and-socket section of the joint that connect the arm to the shoulder, all exercises will directly affect this particular joint. The way this is achieved is by placing the arm in an “L” position by creating a 90 degree angle with the elbow joint. Rotating the hand from a down position to an upwards position will stress the rotator cuff. Adding weights to the hand prior to doing this will certainly have an additional affect on strengthening the joint. This will be a constant among any exercises for rotator cuff development. The number of sets and reps you perform will vary depending upon your current conditioning levels, but this positioning of the arm will not vary.
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 – Sit down on an exercise bench and then repeat the exact same exercise as above. The sitting position will make it easier for anyone who has a difficult time standing or supporting their body weight. However, it is essential that you keep good posture and maintain a straight back when doing this exercise in a seated position.
External Rotator – Side Lying Position – Similar to the previous two exercises, you will actually be performing the exact same arm movements. The only difference is, this time you will lie on your side to do it. This changes your center of gravity and works different parts of the rotator cuff muscle group.
Knee Support External Rotator – Again, you will be repeating the same basic exercise. However, this time you will be sitting down on the floor with your knee resting on your bent knee. Again, the change in your center of gravity targets new areas of the rotator cuff muscles. And this seated position makes it one of the less difficult exercises of the ones described here.
Tom Nicholson spends his time helping carpal tunnel sufferers. Please click here to learn more regarding someexercises for rotator cuff.
categories: carpal tunnel exercise,carpal tunnel cure,carpal tunnel treatment,carpal tunnel syndrome,carpal tunnel,health,medicine,injury,disease,physical therapy,exercise,fitness,yoga,posture
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