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Rotator Cuff Exercises

October 16, 2010 by  
Filed under Rotator Cuff

rotator cuff exercises As with any type of injury, one of the most important elements for a successful recovery is following a specific set of exercises. And for an injury such as a rotator cuff injury, there are some very important rotator cuff exercises that everyone should follow if you want to completely cure your torn rotator cuff and eliminate your rotator cuff pain once and for all.

In as many as two thirds of all rotator cuff injuries, the sufferer has some degree of scapular instability and muscle imbalance.  As a result, it is very important to include scapular strengthening exercises as an early part of any good rotator cuff exercise rehab system.

There are dozens of rotator cuff exercises that will help you recover from a rotator cuff tear. Instead of going into all of these exercises I want to share with you, two rotator cuff exercises that I believe will give you the best chance for recovery.  The reason I am choosing these 2 is because there is a large degree of posterior(back) rotator cuff activation. It is very important that you always perform a combination of low weight and high repetition when you are doing these exercises.

Due to the fact that your rotator cuff muscles are small, high endurance and resistance are important as this will help improve the blood supply to your injured muscles which will help speed up your recovery time.

Rotator Cuff Exercise #1

External Rotation from Side-lying Position

rotator cuff exercises

  • Lie on the unaffected side of your body with your head supported by your hand.
  • Put a pillow or towel roll between your torso and the affected arm
  • Keep your elbow bent and your arm tightly to your side
  • Lift your arm in an external rotation, lower it and repeat
  • Can also be done using tubing
  • Do 2 sets of 15 repetitions

Rotator Cuff Exercise #2

Shoulder Extension with External Rotation

  • Lie face down on table or stability ball, with arms hanging down perpendicular to your body
  • Raise your arms backward, your palms will be facing the floor
  • Lift your arms to body level and hold for a moment
  • In a controlled movement, return your arms to the original position.
  • Do 2 sets of 15 repetitions

As you can see, you don’t need any special exercise equipment to perform these exercises.  The weight of a water bottle will provide enough resistance.  It’s important to keep a strict form throughout these exercises, less really is more when you are trying to recover from a rotator cuff injury.

I recommend you perform these rotator cuff specific exercises every other day for a week.  You should a vast improvement in your range of motion, an increase in shoulder strength and a decrease in should pain.

It’s important to know that the amount of money that you spend on trying to cure your torn rotator cuff does not translate into a speedier recovery.  How do I know this?  Because I too suffered from a rotator cuff tear just like you.  But I’m embarrassed to tell you that I spent hundreds of dollars trying to get rid of this disability only to discover that all so called “traditional treatment” methods did, was take away my money and not my pain.

And I don’t want you to make the same mistakes I did.

For those who are completely fed up with this nagging and stubborn injury and want to completely eliminate their torn rotator cuff and foot pain for good, all it really takes are 4 simple, step-by-step techniques that you can do from the comfort of your own home, sitting in the chair you are in right now without any special exercise equipment or rotator cuff exercise or medical gadgets!

Simply click on the button below and let me show you just how easy it is!


exercises rotator cuff

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2 Responses to “Rotator Cuff Exercises”

  1. Rotator Cuff Injury Tips | Heal An Injured Rotator Cuff At Home | on October 19th, 2010 4:32 pm

    [...] you need to follow a program that provides instructional and specific strengthening rotator cuff exercises.  Exercise really is essential to fully recovering from any injury but more importantly it helps [...]

  2. Should I Apply Ice or Heat for Rotator Cuff Injury | on October 22nd, 2010 12:40 pm

    [...] cuff injury, part of your recovery will include a specific set of shoulder strengthening and rotator cuff exercises.  I recommend that after you perform these exercises, you apply ice immediately to your shoulder [...]

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