Safe and Effective Rotator Cuff Exercises

Every year, rotator cuff tears affect more than 3 million people. It shows how important it is to take care of your rotator cuff muscles and keep them strong.

There are many exercises that can help to strengthen and rehabilitate the rotator cuff muscles. However, not all of these exercises are safe or effective. In this article, we will discuss some of the best exercises for rotator cuff injury.

What Is a Rotator Cuff Injury, and How Do You Know if You Have One

A rotator cuff injury is a condition that can cause a dull ache in the shoulder. This ache may worsen at night. A rotator cuff is a group of muscles and tendons that holds the upper arm bone snugly in the socket of the shoulder.

Rotator cuff injuries are a common occurrence, and they become more prevalent as we age. These injuries may happen earlier in life for those with jobs requiring repetitive arm motions such as throwing a ball, pitching, tennis or golf, or even painting and carpentry.

The ache of a rotator cuff injury may be deep and persistent, making it difficult to get a good night’s sleep. You may also experience arm weakness and find it hard to reach behind your back or comb your hair. However, not all rotator cuff injuries cause pain, so consult with a physician if you have any concerns.

Causes of Rotator Cuff Injuries

The rotator cuff is often injured as a result of long-term wear and tear. This can be caused by repetitive overhead activities, such as sports or jobs requiring heavy lifting.

In addition, factors such as age and poor posture can increase the risk of rotator cuff injuries. A poor technique during certain physical activities or an acute injury may also lead to damage to the rotator cuff.

Things to Consider Before Starting a Rotator Cuff Exercise Program

Getting direct medical advice before commencing a rotator cuff exercise program is essential. If you have any signs of rotator cuff injuries, it’s essential to seek medical attention and get an accurate diagnosis. Physical therapy or surgery may be recommended depending on your condition’s severity.

However, if you are all set to get started on a rotator cuff exercise, here are some key things to keep in mind:

It is essential to stretch before beginning the exercises to warm up properly. It is also crucial to repeat the stretches after completing the strengthening exercises in order to cool down
If you're feeling pain during your workout, don't ignore it! Talk to your doctor or physical therapist as soon as possible.
If you have any questions about an exercise or how frequently to do it, feel free to reach out to your doctor or physical therapist.

Exercises to Prevent Rotator Cuff Injuries

Pendulum

For this exercise, place one hand on a table for support and allow your other arm to hang freely. First, swing your arm forward and back.

Next, move your arm side-to-side for the same number of repetitions as before. Finally, trace small circles in the air with both arms moving at the same time until you complete the sequence.

Isometric Internal Rotation

This exercise is done with the help of a band or rubber tubing. Place your elbow against your body and hold the band on your wrist. Now, slowly rotate your arm outwards for about 30 seconds before releasing. Make sure you keep your elbow close to your body while performing this exercise.

Take 30 seconds of rest between each set. Repeat it three times, and you’re done!

Doorway Stretch

Stand in a doorway and place your arm on the door frame. Now, slowly lean forward until you feel a stretch in your shoulder. Hold this position for 15-30 seconds before returning to the starting position. Remember, never push too hard! Take your time and listen to your body while performing this exercise.

Crossover Arm Stretch

Start by relaxing your shoulders, then take one arm and gently pull it across your chest. Hold the stretch for 30 seconds, then relax and repeat with the other arm. Repeat this exercise two more times on each side for the best results.

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Do you know what exercises and activities are safe for people with rotator cuff exercises? Read this article to find out!