See Three Of The Best Rotator Cuff Exercises to Help Heal
Most of us lead stressful and jet setting lifestyles which seldom leave time for everything except work, sleeping and eating. When our bodies are young, then they bear the brunt of these unhealthy schedules without a murmur. However, with age there are certain parts of our body which become more vulnerable than the others. One of these is the rotator cuff which is situated in the shoulder.
A throbbing pain which periodically recurs in the upper arm is the first symptom of a rotator cuff injury which most people experience. This pain becomes increasingly severe over time and serves as a sign that damage is being done to the rotator cuff. In order to prevent a serious rotator cuff injury, rotator cuff exercises are necessary.
You can keep your rotator cuff flexible with these exercises: start by warming up with arm and shoulder stretches. Once you are ready, bend at the waist with your arms hanging loosely by your side. Move your arms side to side, keeping both arms and shoulder relaxed. Like all rotator cuff exercises, this exercise should be done slowly and gently.
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. The ideal starting position for this exercise is to lie on your stomach on a bed or a table. Start by keeping your hand down and elbow bent at a right angle and raise your left arm to the shoulder level. Then, raise your left hand to the shoulder level by keeping your elbow in bent position. Slowly bring your hand back to your side. Perform about thirty reps of the exercise and then switch to the right hand.
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 helping sufferers of carpal tunnel syndrome. You can follow this link to find out more regarding somerotator cuff exercises.
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