Best Exercises For Rotator Cuff Introduction
Rotator cuff injuries are common among people who use their arms and shoulders frequently, but they can also develop due to age-related degeneration. Rotator cuff injuries can cause pain, weakness, and limited movement in the shoulder. Many people may be able to treat their rotator cuff injury with exercises. Below are a few exercises that can help strengthen the areas around your rotator cuff and promote healing.
External Rotation
External rotation is a shoulder exercise that can help to promote strength and stability in the rotator cuff muscles. To perform an external rotation, stand with your back against a wall. Hold a lightweight (3 to 5 pounds) in one hand and keep your arm bent at a 90-degree angle with your elbow close to your side. Keep your forearm pressed against the wall and rotate your arm outward. Hold this position for two to three seconds, and then return to your starting position. Do 10 repetitions. Next, grab a lightweight, such as a 5- to 10-pound hand weight. Stand with your feet hip-distance apart. Slowly and with control, curl your arms up to your shoulder and hold. Lower the weights back to your starting position.
Do 10 repetitions. You can also use resistance bands. Anchor one end of the band to a secure object, such as a door or a doorknob. Hold the other end in your right hand. With your right arm at waist level, slowly extend your arm straight out in front of you. Pause for two to three seconds and then slowly return to your starting position. Do 10 repetitions and then switch arms.
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Best Exercises For Rotator Cuff Arm Circles
To strengthen the rotator cuff muscles, arm circles are an effective exercise. Stand with your feet hip-distance apart, holding onto a piece of furniture if needed for balance. Slowly, make a full circle with your outstretched arms. Make the circle in a smooth, controlled motion. Do 10 circles forward and then 10 circles backward. Make sure you’re keeping your arms at shoulder height throughout the entire exercise.
Standing T
The standing “T” exercise is also good for strengthening the rotator cuff muscles and stabilizing the shoulder joint. Standing – again holding onto a piece of furniture if needed – cool your right arm straight out to the side at shoulder height and make sure your palm is facing downward. Keeping your arm straight and extended, rotate your arm upward and backward so your palm is facing the ceiling. Hold this
Side Arm Raise
The side arm raise is another great exercise that you can do to strengthen the rotator cuff muscles. Standing with feet hip-distance apart, with your left arm by your side, hold a lightweight, such as a 5- to 10-pound hand weight. With your arm straight, lift the weight out to the side to shoulder height and then lower it back down. Do 10 repetitions and then switch arms.
Prone Arm Weights
The prone arm weights exercise is another effective exercise to strengthen the rotator cuff muscles. To perform this exercise, you will need a two-pound weight. Start by laying flat on a table with your chest towards the ceiling and your arm off the edge holding the weight. Raise the weight until your arm is straight and at a 90-degree angle. Your forearm should be parallel to the floor. Hold the weight for two seconds, feeling a light contraction in your rotator cuff. Slowly lower the weight back down. Aim for 10 repetitions, then switch arms.
Best Exercises For Rotator Cuff Face Pull
The face pull is a great exercise to help improve your rotator cuff muscles and add some movement patterns to your strength training routine. To perform this exercise, you will need access to either a cable machine or a long resistance band. With your back to the machine or band, hold an end of the cable/band in each hand. Stand tall with your feet shoulder-width apart and your hands apart. Pull the cable or band towards your face while maintaining a tall and stable posture. Draw your shoulder blades gently together and pause in this position for two to three seconds. Slowly return the cable or band to the starting position. Aim for 10 repetitions and repeat two to three times.
Prone Rotations
The prone internal and external rotations exercise is another great way to strengthen the rotator cuff. To perform this exercise you will need a two-pound weight. Start by lying face down on a table with a pillow for support. Have your arm bent to 90 degrees and hold the weight in your hand. Keeping your elbow bent at 90 degrees, slowly rotate your arm inward towards your body. Try to hold the weight for two seconds. Slowly rotate the arm back outward to the starting position. Alternate between inward and outward rotations. Aim for 10 repetitions and repeat two to three times. Be sure to keep your shoulder blade and elbow stable throughout the exercise.
Shoulder Shrugs
Finally, the shoulder shrugs exercise is an effective way to strengthen your rotator cuff muscles. To do this exercise, stand with your feet shoulder-width apart and your arms to your side. Start by lifting your shoulders up towards your ears while trying to keep your arms and hands still. Hold this position for two seconds and then release your shoulders. Aim for 10 repetitions and repeat two to three times.
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Best Exercises For Rotator Cuff Conclusion
Doing these exercises regularly can help improve the strength of your rotator cuff muscles. However, if you experience any pain or discomfort during any of these exercises, stop and speak with your doctor. Proper form is also key. If done correctly, you should feel a light contraction in your rotator cuff muscles during the exercise. With consistent effort and form, you can expect to make significant improvements over time.
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