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Rotator Cuff Training

October 29, 2010 by  
Filed under Rotator Cuff

rotator cuff training If you’ve had the misfortune of suffering a rotator cuff tear, you know just how painful it is and how the most basic daily chores and tasks become ever so challenging.  When you first discover that you have a torn rotator cuff, most people set out searching on the internet for specific rotator cuff training programs to help recover as quick as possible so they can get back to all their favorite sports and activities again.

Before we get into specific details about rotator cuff training with some simple rotator cuff exercises, you should first make sure that your shoulder injury is indeed a torn rotator cuff and not something else.

If you answer, “Yes”, to any of these 4 questions below, there is no doubt that you are suffering from a torn rotator cuff:

  1. Does sleeping on one side of your shoulder cause discomfort and interfere with a good nights sleep?
  2. Is taking off or putting on your jacket sometimes challenging?
  3. Do you find it difficult to reach items located on higher shelves?
  4. Can you reach around and take your wallet or any other item from your pants pocket without pain and discomfort?

Again, if you can relate to any of the above questions then there’s a good chance you have a rotator cuff injury, but don’t worry you’re not alone.  Did you know that as many as 30% of the population will suffer from a shoulder injury such as a torn rotator cuff at some point in their lifetime?

As we get older, the repetitive nature of our daily tasks causes much wear and tear on our joints, tendons, muscles and cartilage.  Some joints take more of the wear and tear than others such as your shoulder joint.

It’s no myth that arming yourself with knowledge and education on how to properly take care of your body is always the best line of defense.  This will help decrease your chance of injury but more importantly help you recover much faster if injury does occur and in your case, how to fully repair and strengthen your rotator cuff injury.

Before you start your rotator cuff training strengthening program, it’s important to know that your rotator cuff is not just one muscle.  The rotator cuff is actually made up of four muscles.  The subscapularis, supraspinatus, teres minor and infraspinatus.

The subscapularis and supraspinatus make up the front of the shoulder region and infraspinatus and teres minor fill in the back of your shoulder. Due to the positioning of the supraspinatus and infraspinatus, it is common for them to receive injury such as shoulder impingement and tears.

If you frequent a gym or fitness center, there are 7 exercises that are the most notorious for causing rotator cuff tears and problems.  I am willing to bet that you are doing at least one of these exercises incorrectly.

The 7 most dangerous exercises that cause rotator cuff injuries are:

  1. Bench/Chest Press
  2. Dumbbell Military Press
  3. Lat Pull Downs
  4. Push ups
  5. Lateral Raises
  6. Upright Rows
  7. Chair/Bench Dips

If you are performing these exercises at the gym, please ensure that you are using correct form.  The biggest mistake that people make is using too much weight at the expense of correct form.  Due to the angle of your shoulder joint when performing these exercises, your rotator cuff is under extreme strain and stress.  Performing these exercises incorrectly overtime will lead you down the path of a torn rotator cuff!

But what if you have a torn rotator cuff right now and want it cured in the shortest possible time?  What are your rotator cuff training options?

Well, I can tell you first hand is that a rotator cuff tear is not your average injury.  But the best treatment option does not require a big financial or time investment either!  You don’t have to shell out hundreds of dollars of your hard earned cash on expensive physiotherapy, cortisone injections, anti-inflammatory pills or worry about invasive surgery!

All it really takes to completely eliminate your shoulder pain and fully recover from a rotator cuff injury are 4 simple, step-by-step techniques that you can do from the comfort of own living room without any special exercise equipment or gadgets.

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