Rotator Cuff Exercises

Rotator cuff exercises are very important for strengthening your shoulder girdle and rotator cuffs.

These exercises will help strengthen and stabilize your shoulder area while helping you prevent injuries to your rotator cuffs.

I suggest you do at least two of these exercises two times per week.

Personally, I do these exercises every day. Remember, the point of these exercises is to build up the rotator cuff muscles.

Do not, I repeat, do not go heavy on these exercises. If you are just a beginner to these exercises, try doing them without any weight for the first week or so.

Afterwards, try using a small weight such as a two pound dumbbell.

Exercise 1

Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90 degrees and your hand down. Keep your elbow bent, and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.

Exercise 2

Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90 degrees and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it's level with your shoulder. (Hint: This is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.

Exercise 3

Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90 degrees. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: This is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

My thanks to http://familydoctor.org For the illustrations and descriptions.

Blake











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