Exercises To Help Treat Rotator Cuff Injury

Posted by Tom Nicholson on November 9, 2009

An injury to the rotator cuff may prove to be one of the most problematic injuries one could suffer. This is because such an injury could lead to extreme pain every time someone where to lift his/her arm. This would certainly have the effect of inhibiting one’s ability to perform life’s daily tasks with any sense of ease. That is why it is advisable to integrate exercises for rotator cuff strengthening into one’s regular workout regimen.

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 the rotator cuff. Adding weights to the hand prior to doing this will certainly have an additional affect on strengthening the joint. This will be a constant among any exercises for rotator cuff development. The number of sets and reps you perform will vary depending upon your current conditioning levels, but this positioning of the arm will not vary.

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.

Seated External Rotator – Sit down on an exercise bench and then repeat the exact same exercise as above. The sitting position will make it easier for anyone who has a difficult time standing or supporting their body weight. However, it is essential that you keep good posture and maintain a straight back when doing this exercise in a seated position.

External Rotator – Side Lying Position – Similar to the previous two exercises, you will actually be performing the exact same arm movements. The only difference is, this time you will lie on your side to do it. This changes your center of gravity and works different parts of the rotator cuff muscle group.

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.