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 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:
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.
External Rotator - Standing Position - Stand upright with your arms in the above-described position. Perform a moderate level of repetitions-perhaps 10 to start-and adjusting the number of repetitions to the current strength level and tolerance of your arm strength. You can increase the number of reps gradually as you progress in your rotator cuff strengthening regime. But don't push too hard, as you don't want to injure the area.
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.
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:
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.
External Rotator - Standing Position - Stand upright with your arms in the above-described position. Perform a moderate level of repetitions-perhaps 10 to start-and adjusting the number of repetitions to the current strength level and tolerance of your arm strength. You can increase the number of reps gradually as you progress in your rotator cuff strengthening regime. But don't push too hard, as you don't want to injure the area.
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.
About the Author:
Tom Nicholson spends his time helping carpal tunnel sufferers. Please follow this link to learn more about someexercises for rotator cuff.
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