Rotator Cuff Injury Exercises

Anyone who has ever suffered from a torn rotator cuff understands the importance of rotator cuff injury exercises. In fact, if you have a tendency toward shoulder instability, you might even consider performing rotator cuff injury exercises as a preventative measure. Even the easiest cheerleading stunts require shoulder stability, as does sports such as tennis, golf, volleyball and bowling. If you like yoga, the downward facing dog pose may cause a considerable amount of strain on an unstable shoulder.

In order to select the best rotator cuff injury exercises, become familiar with the muscles that comprise the area. These include the supraspinatus, the infraspinatus, the subscapularis and the teres minor. These muscles receive their blood supply from the subscapular and axillary nerves. The tendons of the rotator cuff team up to form a five-layer band.

A rotator cuff injury can involve one or more of the four muscles in the shoulder. Many situations may precipitate this painful injury.

• A fall: Landing in the wrong position from a fall may cause a torn rotator cuff. Additionally, trying to break your fall may cause the injury.
• An overuse injury: Consistently using the same muscle group in the same range of motion may result on a rotator cuff injury. These injuries are frequently found in people whose occupations or sports require excessive overhead activity
• Rolling over in bed: This may sound odd; but if the shoulder area is unstable, even the slightest movement in the wrong direction can cause a rotator cuff injury.
• Excessive flexibility: While no one would argue with the health benefits of stretching, many practice it while excluding strength-training exercises.

Although the following rotator cuff exercises are proven effective, check with your doctor or physical therapist prior to performing any of them. Keep in mind that consistency is the key when performing rehabilitation exercises, so devise an exercise schedule and stick to it.

1. Lie on your stomach on a table or a bed.
2. Put your left arm out at shoulder level
3. Hold a light weight in one hand.
4. Bend your elbow bent to 90 degrees with your hand facing downwards.
5. Keep your elbow bent, and slowly raise your hand.
6. Stop when your hand is level with your shoulder.
7. Slowly lower your hand.
8. Perform 8 to 12 repetitions.
9. Switch sides

1. Lie on your right side with a rolled-up towel under your right armpit.
2. Stretch your right arm above your head.
3. Keep your left arm at your side with your elbow bent to 90° and the forearm resting against your chest, palm down. Imagine that your elbow is attached to your waist.
4. Raise your left forearm until it is level with your shoulder.
5. Lower the arm slowly.
6. Perform 8 to 12 repetitions.
7. Switch sides.

1. From a standing position, place your right arm halfway between the front and side of your body.
2. Your thumb should face downwards.
3. Raise your right arm to a 45-degree angle.
4. Perform 8 to 12 repetitions
5. Repeat on the other side

Maintaining a balance between the muscles of the front and back of the body is crucial to preventing rotator cuff injuries. For example, many people perform numerous sets of exercises for the chest, but only a few exercises for the back. Be sure to balance your bench presses and chest flys by performing an ample number of lat pulldowns

As in all things related to exercise, balance is the name of the game.

• Pictures of People Exercising
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• Male Fitness Model

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