Tap to Read ➤

Shoulder Rotator Cuff Exercises

Bhakti Satalkar Aug 24, 2020
Shoulder rotator cuff exercises help in strengthening the shoulder muscles. These exercises are also of great help in treating shoulder impingement...
There are four small muscles which make up the rotator cuff. It is these muscles which keep the ball and socket joint together. It is a stabilizing muscle when there is a shoulder movement. Shoulder rotator cuff exercises help in preventing shoulder cuff teats, shoulder impingement and shoulder tendinitis. There are different causes of rotator cuff injuries. The most common is aging and degeneration.
Hence, it is not uncommon to see elders been affected with the condition. Also in case of an injury to the said area, it will take long for it to heal, as the area receives little blood supply. The cuff can also be injured, if excessive force is exerted on the tendon. Lifting a heavy object and bending the arm in an awkward position can cause the problem.

Shoulder Rotator Cuff Strengthening Exercises

While doing rotator cuff exercises, it is important to warm up. The arms and shoulders have to be stretched, so that there is no cause of further worry. When you are doing the exercises, the movement should be slow and smooth. It is important that the muscles are utilized when you are exercising the rotator cuff.

Warm Up Exercise

The warm up exercise is commonly known as pendulum exercise. To do this exercise, bend down from your waist with your arms hanging down in front of you. Move the hands slowly from side to side and front and back in slow motion. Repeat each one of them for 5 to 6 counts.

Lateral Raises

Stand with light dumbbells in both your hands. Keeping the elbow straight and palm side touching the thigh, lift your hand out to the sides till it is in line with the shoulder. When you arm is at shoulder height, rotate the palm, so that the palm is facing the ceiling. Hold for a couple of seconds and slowly release to repeat the exercise 10 times on either sides.

Front Shoulder Raises

This exercise is similar to the previous exercise. Hold a dumbbell in your right hand and slowly lift your hand in front of you to shoulder height. It is important that the hand does not go above shoulder height. Hold the position for a couple and seconds. Release gradually and repeat the exercise on both the sides for 10 counts.

External Rotator on Knee

To do this shoulder bursitis exercise, sit on the floor with your right leg bent at the knee and right foot placed on the floor. Hold a dumbbell in the right hand and place the right elbow on the right knee.
Place the hand such that the upper arm is parallel to the floor and the hand perpendicular to the body. Gradually rotate the arm, such that the dumbbell comes closer to the chest and is parallel to the floor. Repeat the exercise 10 to 12 times on either side.

Prone Horizontal Abduction

To do this shoulder exercises for rotator cuff problems, lie down on a bench with the right arm hanging over the side. You can either use a dumbbell or do the exercise without dumbbells.
Make sure your thumb is facing forward and gradually raise your arm to the side, till the arm is parallel to the body and is at shoulder height. Release the pose after holding it for a couple of counts. Repeat the exercise for 5 to 7 counts on either sides.
After you have finished doing the shoulder exercises, it is advisable to stretch gently. It will help in releasing any accumulated stress in the shoulder joint. An important point to note is that while doing the rotator cuff exercises, you should not experience any sort of pain in the shoulders.
If you do experience pain, then stop doing the said exercise immediately. In case you are using heavier weights, you will want to scale the weights down. If you suffer from any shoulder ailment, then it is best to consult a physiotherapist before you do shoulder exercises for rotator cuff injury. Not all exercises may be apt for your condition.