Exercises For Rotator Cuff Injury
Shoulder pain is not an agony you have to live with and endure throughout the rest of your life. There are many effective ways by which you could deal with this stigma, of which exercises play a crucial part.
I mean with the right exercises to stretch and relax your muscles, shoulder pain will completely vanish and be a thing of the past!
Three shoulder/rotator cuff exercises will be discussed, which are crucial to strengthening the muscles in your shoulder, particularly the muscles of the Rotator Cuff which are responsible for circular motion.
The exercises are very easy and not intended to cause any pain. However, stop exercising if you experience pain and start using a light weight of which, you can increase gradually from 2 ounces (1st week ) to 8 ounces (3rd week) and so on.
Before you begin, warm yourself up by doing a simple pendulum exercise.
To do this, stretch out your arms and shoulder. Let your arms hang down and bend from the waist.
Relax your arms and shoulder muscles while you move your arms slowly back and forth.
Do this slowly and lift your arm to a slow count of 4. Then lower your arm to a slow count of 8.
You are now warmed up and are good to go!
Rotator Cuff Injury Exercises:
Shoulder Injury Exercise 1: Lie your stomach on a flat surface like a table. Outstretch your arm at shoulder level while elbow is bent at 90^ and your hand is pointing down.
Keep your elbow bent; slowly raise your left hand, holding a weight.
Stop when your hand is at shoulder level. Repeat this until your arm is tired.
Change the weight to your right arm and repeat the process.
Shoulder Injury Exercise 2: Lie on your right side. Keep your left arm along the upper side of your of your body. Bend your right elbow to 90^. Keep the right forearm resting on the table.
Now, roll your right shoulder in; raising your right forearm holding a weight up to your chest, like the forehand swing in tennis.
Then lower the forearm slowly.
Repeat the exercise until your arm is tired. Then start again with your left arm.
Shoulder Injury Exercise 3: Lie on your right side with a rolled-up towel under your right armpit.
Outstretch your right arm above your head while keeping your left arm at your side. Your elbow is bent to 90^ and the forearm is allowed to rest against your chest, the palm is down.
Roll your left forearm until it is at shoulder level. This imitates the back hand swing in tennis.
Lower the arm slowly.
Repeat the exercise until your arm is tired, then, with your right arm again.
Finally, after religiously following all the procedures for each of these exercises, put an ice pack of plastic bag, containing frozen ice cubes (not gel packs), on your shoulder and relax.
If you are able to consistently do all these shoulder strengthening exercises 3 to 5 times a week, you can be sure of not just having normal strength in your shoulder but also, your Rotator Cuff will become much stronger.
Try these shoulder strengthening exercises today.
Be careful to use proper form when doing any of these exercises.
*If you feel any pain - please stop the exercise immediately or use a lighter weight.
*Click the following link if you are looking for Professional Advice, Physical Therapy Exercises and information to get you on your way to recovery and relief fast! Rotator Cuff Physical Therapy