Exercises For Rotator Cuff


Basic Exercises for Rotator Cuff Strength

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 not complicated to perform and they are not strenuous either. Usually, they can be performed with minimal effort using light weights and high repetitions at first prior to moving on to more complicated and challenging workouts. For those curious as to what type of exercises for rotator cuff strength deliver the most effective results, here are a few:

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 - The traditional 90 degree rotator exercise is performed in a standing position. Light weights and moderate reps should be performed. For example, a 5lb dumbbell can be rotated upwards for 10 reps. Of course, you can go higher or you can go lower depending upon your strength and conditioning level. However, high reps/heavy weights will certainly not be recommended for those that may be new to rotator cuff exercises.

Seated External Rotator - This is the exact same exercise that is performed when standing. Instead, the person exercising will be seated on an exercise bench. This may prove easier for some to handle since it relives the leg muscles of having to support the body's weight. Please note: it is critical to keep your back straight when performing these exercises in a seated manner.

Lying Side External Rotator - With this exercise, you will lie down on your side and perform the external rotator lift. By lying down on your side, the angles of the earth's gravitation pull are changed which may lead to stressing different points of the rotator cuff. This, in turn, develops strength in areas of the shoulder that might otherwise be overlooked.

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. You can read more about rotator cuff exercises here.