How To Strengthen Your Rotator Cuff With Exercises
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Have you ever thought about how much we use our shoulders? Without them, we couldn’t throw a ball, scratch our back, swing our arms, or even raise our arms up and down. Our shoulders get a pretty good workout day in and day out. But all of this use also makes our shoulders susceptible to injury-and that susceptibility increases even more with stress and age. The primary set of muscles in the shoulder-the rotator cuff-is where most shoulder injuries occur. By performing exercises specifically selected to strengthen these rotator cuff muscles, you can help reduce your chances of shoulder injuries.
You can’t just jump right into exercising. Like any other exercise program, you need to develop the rotator cuff muscle with a purpose. You need to stretch, tone, train, and strengthen the muscle.
Follow the directions carefully to ensure proper execution of each exercise and prevent any exercising injuries.
Here are some rotator cuff exercises which can be done to strengthen and tone this muscle.
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.
* With your arms at your side, lift them slowly. * Bring your arms up over your head. * Lower your arms behind your back slowly. Then return to the original position. * Repeat for 20 reps per set.
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
Stand with your feet flat on the floor and balanced. Raise your arms so they extend from your shoulders and are parallel to the ground. Bend your forearm to create a right angle with your elbow. Slowly rotate your shoulders and rotator cuffs. Do 12 reps for each set and three sets altogether. As you progress and gain strength, you can add light weights and then increase the weight slowly to build muscle.
Add Lateral Raises With Hand Weights
Using small weights in each hand, raise your arms up straight out from your sides until they are parallel to the surface you are standing on. Then lower your arms slowly. Complete 20 reps to make a set and do three sets.
There are a number of other exercises that can strengthen your rotator cuff and shoulder. Once you are finished with the exercises, you also need to do some gentle stretches in order to cool down. You can simply repeat the warm up stretches.
Last but not least slowly build up on the rotator cuff exercises since rushing will only cause injuries!
Tom Nicholson has spent years helping carpal tunnel sufferers. Please follow this link to learn more about somerotator cuff exercises.
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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