Effective rotator cuff exercises

LexusGS · 08-27-2005, 11:15 PM

Post some rotator cuff exersises that have worked well for you. Im not looking to bulk them or anything

, just to make them alot stronger.

**P-funk** · 08-28-2005, 08:06 AM

do a search for this topic in the general health forum. I posted on it many times.

min0 lee · 08-28-2005, 08:28 AM

Rotator Cuff Exercises

Before you start
The exercises described below are to help you strengthen the muscles in your shoulder (especially the muscles of the rotator cuff--the part that helps circular motion). These exercises should not cause you pain. If the exercise hurts, stop exercising. Start again with a lighter weight.

Look at the pictures with each exercise so you can use the correct position. Warm up before adding weights. Stretch your arms and shoulders, and do pendulum exercises: Bend from the waist, letting your arms hang down. Keep your arm and shoulder muscles relaxed, and move your arms slowly back and forth. Perform each exercise slowly: Lift your arm to a slow count of 3 and lower your arm to a slow count of 6.

Keep repeating each exercise until your arm is tired. Use a light enough weight that you don't get tired until you've done the exercise about 20 to 30 times. Increase the weight a little each week (but never so much that the weight causes pain). Start with 2 ounces the first week. Move up to 4 ounces the second week, 8 ounces the next week and so on.

Each time you finish doing all 4 exercises, put an ice pack on your shoulder for 20 minutes. It's best to use a plastic bag with ice cubes in it or a bag of frozen peas, not gel packs. If you do all 4 exercises 3 to 5 times a week, your rotator cuff muscles will become stronger, and you'll get back normal strength in your shoulder.

Return to top

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° 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.

min0 lee · 08-28-2005, 08:29 AM

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° 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.

min0 lee · 08-28-2005, 08:30 AM

Exercise 3
Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. 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.

min0 lee · 08-28-2005, 08:33 AM

Exercise 4
In a standing position, start with your right arm halfway between the front and side of your body, thumb down. (You may need to raise your left arm for balance.) Raise your right arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

min0 lee · 08-28-2005, 08:37 AM

I got this from Scotty the Body and also saw it in Muscle mayhem.
http://www.ironmagazineforums.com/sh...ective+rotator (Rotator cuff)

These are great if you play Baseball and need strenght to protect your throwing arm.

LexusGS · 08-28-2005, 10:18 AM

thanks min0, appreciate that man.
p funk, i''ll look into that.

min0 lee · 08-28-2005, 10:35 AM

Quote:

Originally Posted by LexusGS

thanks min0, appreciate that man.
p funk, i''ll look into that.

LexusGS · 08-28-2005, 10:46 AM

lol, sorry mino, forgot that your a girl, or a shemale, whatever the feck you are.

08-27-2005, 11:15 PM	#1
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	Effective rotator cuff exercises Post some rotator cuff exersises that have worked well for you. Im not looking to bulk them or anything , just to make them alot stronger.

08-28-2005, 08:06 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,622	do a search for this topic in the general health forum. I posted on it many times.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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08-28-2005, 08:28 AM	#3
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,772 Blog Entries: 3 Photos: 542	Rotator Cuff Exercises Before you start The exercises described below are to help you strengthen the muscles in your shoulder (especially the muscles of the rotator cuff--the part that helps circular motion). These exercises should not cause you pain. If the exercise hurts, stop exercising. Start again with a lighter weight. Look at the pictures with each exercise so you can use the correct position. Warm up before adding weights. Stretch your arms and shoulders, and do pendulum exercises: Bend from the waist, letting your arms hang down. Keep your arm and shoulder muscles relaxed, and move your arms slowly back and forth. Perform each exercise slowly: Lift your arm to a slow count of 3 and lower your arm to a slow count of 6. Keep repeating each exercise until your arm is tired. Use a light enough weight that you don't get tired until you've done the exercise about 20 to 30 times. Increase the weight a little each week (but never so much that the weight causes pain). Start with 2 ounces the first week. Move up to 4 ounces the second week, 8 ounces the next week and so on. Each time you finish doing all 4 exercises, put an ice pack on your shoulder for 20 minutes. It's best to use a plastic bag with ice cubes in it or a bag of frozen peas, not gel packs. If you do all 4 exercises 3 to 5 times a week, your rotator cuff muscles will become stronger, and you'll get back normal strength in your shoulder. Return to top 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° 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.

08-28-2005, 08:29 AM	#4
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,772 Blog Entries: 3 Photos: 542	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° 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.

08-28-2005, 08:30 AM	#5
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,772 Blog Entries: 3 Photos: 542	Exercise 3 Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. 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.

08-28-2005, 08:33 AM	#6
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,772 Blog Entries: 3 Photos: 542	Exercise 4 In a standing position, start with your right arm halfway between the front and side of your body, thumb down. (You may need to raise your left arm for balance.) Raise your right arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

08-28-2005, 08:37 AM	#7
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,772 Blog Entries: 3 Photos: 542	I got this from Scotty the Body and also saw it in Muscle mayhem. http://www.ironmagazineforums.com/sh...ective+rotator (Rotator cuff) These are great if you play Baseball and need strenght to protect your throwing arm.

08-28-2005, 10:18 AM	#8
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	thanks min0, appreciate that man. p funk, i''ll look into that.

08-28-2005, 10:46 AM	#10
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	lol, sorry mino, forgot that your a girl, or a shemale, whatever the feck you are.