Rotator Cuff Exercises

Rotator Cuff Exercises:

Before you begin:

The exercises described below are set to help strengthen the muscles in your shoulder, especially rotator cuff muscles, the part that helps circular motion. These exercises should not cause pain if the exercise causes pain to stop exercising. Start again with a lighter weight

Warm the area before adding weights. Stretch your arms and shoulders and then in the form of pendulum exercises: Bend from the waist letting his arms hang. Keep your arm muscles and shoulders relaxed and move your arms slowly back and forth. Do this exercise slowly: Lift your arm slowly counting up the number three (3) and lower your arm slowly counting up to six (6).

Keep repeating each exercise until your arm is tired. Use a weight light enough so that you do not get tired to repeat the exercise about 20 to 30 times. Each week increase the weight a bit but never until the weight causes pain). Start with two ounces the first week. Increase to four (4) ounces the second week.

Each time you finish the four years to complete, place an ice pack on his shoulder for 20 minutes. It is better to use a plastic bag with ice or inside a bag of frozen peas instead of those bags with gel inside. If four years ago of three (3) to five (5) times per week, your rotator cuff muscles will strengthen and you will regain normal strength in his shoulder.

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Exercise 1

Exercise 1 Start by lying on your stomach on a table or a bed. Place your left arm out at shoulder level with your elbow bent 90 ° and the 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. Keep repeating each exercise until your arm is tired. Then do the same with his right arm.
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Exercise 2

Exercise 2 Lie on your right side with a rolled towel under the right armpit. Stretch your right arm over his head. Keep your left arm on the side with your elbow bent at an angle of 90 degrees and the forearm resting against your chest with the palm facing down. Make circular movements with his left shoulder lifting out the left forearm until it is at the same level with your shoulder. (Hint: this is how raquetazo back in tennis. Lower the hand slowly. Keep repeating each exercise until your arm is tired. Then do the same with his right arm.
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Exercise 3

Exercise 3 Lie on your side. Keep your left arm along the top of your body. Bend the elbow in 90 ° angle. Keep the right forearm resting on the table. Now make circular movements with his inside shoulder, raising his right arm upward until your chest. (Hint: this is how raquetazo forward in tennis). Lower the forearm slowly. Keep repeating each exercise until your arm is tired. Then do the exercise with your left arm.
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Exercise 4

Exercise 4 In a standing position with your right arm begins to half the height between the front and the side of your body, thumb down. (You may need to lift his left arm for balance). Lift your right arm until almost reaching almost to the level (more or less at an angle of 45 ° F). (Hint: This is like emptying a can. Do not lift beyond the point of pain. Lower your arm slowly. Keep repeating each exercise until your arm is tired. Then do the exercise with your left arm.

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