Many of us live lives which leave us little time to do anything except work and sleep. With such packed schedules, it's no wonder that a lot of people have no time for regular exercise, but more stress than they can handle. When you're young you can cope with this kind of life, but as you age, it starts to catch up to you and you become more and more prone to injury and stress. One thing which is especially susceptible is your rotator cuff, which is located in your 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 warm up by just stretching your arms and shoulders. Once you are through with stretching them, you can start by bending at the waist. Let your arms hang loose at your side. Shift your arms back and forth while keeping your shoulder and arm relaxed. These rotator cuff exercises need to be done gently and slowly.
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. Lie face down on a bed or table, keeping your hands down and elbows bent at right angles. Raise your left arm to shoulder level, then your hand; all while maintaining a 90 degree bend in your elbow. Slowly return your hand to starting position and repeat 30 times before switching sides.
2. Do this exercise with a towel rolled up under your right arm. Lie on your right side with your arm bent 90 degrees. Rest your forearm against your chest with your palm facing down. Lift your left forearm to shoulder level by rolling your shoulders, much as you would if swinging a tennis racket backhand. Repeat 30 times then switch sides.
3. This exercise resembles the forehand tennis swing. Start by lying on the right side and let your left arm rest on the left side. Your right forearm needs to rest on the table and you need to bend your right elbow at a right angle. Then raise your right forearm to the chest by rolling your right shoulder in. Lower the forearm and repeat. After doing about thirty reps, you need to switch sides.
These three rotator cuff exercises can be helpful in increasing the strength of your shoulder muscles and rotator cuff, helping you to avert rotator cuff injuries.
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 warm up by just stretching your arms and shoulders. Once you are through with stretching them, you can start by bending at the waist. Let your arms hang loose at your side. Shift your arms back and forth while keeping your shoulder and arm relaxed. These rotator cuff exercises need to be done gently and slowly.
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. Lie face down on a bed or table, keeping your hands down and elbows bent at right angles. Raise your left arm to shoulder level, then your hand; all while maintaining a 90 degree bend in your elbow. Slowly return your hand to starting position and repeat 30 times before switching sides.
2. Do this exercise with a towel rolled up under your right arm. Lie on your right side with your arm bent 90 degrees. Rest your forearm against your chest with your palm facing down. Lift your left forearm to shoulder level by rolling your shoulders, much as you would if swinging a tennis racket backhand. Repeat 30 times then switch sides.
3. This exercise resembles the forehand tennis swing. Start by lying on the right side and let your left arm rest on the left side. Your right forearm needs to rest on the table and you need to bend your right elbow at a right angle. Then raise your right forearm to the chest by rolling your right shoulder in. Lower the forearm and repeat. After doing about thirty reps, you need to switch sides.
These three rotator cuff exercises can be helpful in increasing the strength of your shoulder muscles and rotator cuff, helping you to avert rotator cuff injuries.
About the Author:
Tom Nicholson has spent years caring for carpal tunnel sufferers. You can click here to find out more regarding somerotator cuff exercises.
