Useful Rotator Cuff Exercises
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It is common for us to have lives which are overscheduled and so packed with activities that we have little time for important things like exercise. When we’re still young, we can hold up to this stress and strain without much trouble, but when we get older, our bodies become more susceptible to the effects of overwork and stress. One part of our bodies in particular which is vulnerable is the rotator cuff, which is part of the shoulder.
An occasional throbbing pain in your upper arm can be a sign of an injured rotator cuff. If ignored, these injuries can get worse and cause you sleepless nights. The only way to prevent such rotator cuff injuries is by the right kind of rotator cuff exercises.
You can warm up by just stretching your arms and shoulders. Once you are through with stretching them, you can start by bending at the waist. Let your arms hang loose at your side. Shift your arms back and forth while keeping your shoulder and arm relaxed. These rotator cuff exercises need to be done gently and slowly.
Here are some of the exercises which target the rotator cuff specifically. Each of these exercises needs to be repeated about 30 times. You can also add some weights to the exercises but make sure that they are not so heavy that you get tired in the first few reps. A good idea is to start with about 2 ounces of weight and build up as you grow stronger.
1. Lie face down on a bed or table, keeping your hands down and elbows bent at right angles. Raise your left arm to shoulder level, then your hand; all while maintaining a 90 degree bend in your elbow. Slowly return your hand to starting position and repeat 30 times before switching sides.
2. For this exercise you need to put a towel roll under your right armpit and lie on your right. Bend your elbow at a right angle and let your left arm remain at your side. Let the forearm rest palm down against your chest. Imitating the backhand swing motion in tennis, you need to raise your left forearm to the shoulder level by rolling your shoulder out. Repeat for about thirty times and then switch sides.
3. Lie on your right side, with your left arm at rest. Keep your right forearm on the bed or table, elbow bent 90 degrees. Raise your forearm up to your chest using a inward roll of the shoulders, much like a forehand tennis swing. Return your forearm to resting position. Repeat 30 times before switching to the other side.
These are all rotator cuff exercises which can increase the strength and tone of your shoulder muscles, which helps to prevent rotator cuff injuries.
Tom Nicholson has spent years caring for carpal tunnel sufferers. You can follow this link to learn more regarding somerotator cuff exercises.
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