Exercises To Build Rotator Cuff Flexibility
Rotator cuff injuries can have long lasting implications and cause lots of problems for day-to-day living. Even simple tasks in your normal routine become difficult and painful to accomplish-simple things like getting dressed or any activity at all that involves lifting your arm. But you can help prevent such injuries by strengthening the rotator cuff muscles. That’s why you should incorporate specific exercises that target this area into your workout routine.
These exercises are actually easy and simply to do-and they don’t require a lot of exertion. They are selected to help develop strength specifically in the rotator cuff area. Most require minimal effort, use lots of repetitions of easy movements, incorporate light weights, and may be used as a prerequisite to more challenging and complex workouts if desired.
Since the rotator cuff is the ball-and-socket section of the joint that connect the arm to the shoulder, all exercises will directly affect this particular joint. The way this is achieved is by placing the arm in an “L” position by creating a 90 degree angle with the elbow joint. Rotating the hand from a down position to an upwards position will stress
Standing External Rotator – Begin by standing and use a light hand weight such as a 5-pound dumbbell or other weight suitable for your current strength level. Maintain the 90-degree position described above and rotate arms upward. Start with 10 reps or another reasonable number based on your current conditioning. Don’t push yourself too far. Take it slow and easy.
External Rotator – Seated Position – Have a seat on an exercise bench or other flat surface and keep a nice straight back and good posture. Then perform the very same exercise you just did while standing. This can be a little easier for those who have trouble standing for periods of time. Repeat slowly as tolerated.
Lying Side External Rotator – With this exercise, you will lie down on your side and perform the external rotator lift. By lying down on your side, the angles of the earth’s gravitation pull are changed which may lead to stressing different points of the rotator cuff. This, in turn, develops strength in areas of the shoulder that might otherwise be overlooked.
Knee Support External Rotator – While seated on the floor, bend you led and place your elbow on the knee. From this position, you perform your exercises. This may take a little of the weight stress off the weight making it one of the easier exercises for rotator cuff strength to perform. Also, the change in the gravitational angle also adds to the potential impact of the exercise.
Tom Nicholson has spent years helping sufferers of carpal tunnel syndrome. Please follow this link to learn more about someexercises for rotator cuff.