Many of us live lives which leave us little time to do anything except work and sleep. With such packed schedules, it's no wonder that a lot of people have no time for regular exercise, but more stress than they can handle. When you're young you can cope with this kind of life, but as you age, it starts to catch up to you and you become more and more prone to injury and stress. One thing which is especially susceptible is your rotator cuff, which is located in your shoulder.
A throbbing pain which periodically recurs in the upper arm is the first symptom of a rotator cuff injury which most people experience. This pain becomes increasingly severe over time and serves as a sign that damage is being done to the rotator cuff. In order to prevent a serious rotator cuff injury, rotator cuff exercises are necessary.
You can keep your rotator cuff flexible with these exercises: start by warming up with arm and shoulder stretches. Once you are ready, bend at the waist with your arms hanging loosely by your side. Move your arms side to side, keeping both arms and shoulder relaxed. Like all rotator cuff exercises, this exercise should be done slowly and gently.
Here are some of the exercises which target the rotator cuff specifically. Each of these exercises needs to be repeated about 30 times. You can also add some weights to the exercises but make sure that they are not so heavy that you get tired in the first few reps. A good idea is to start with about 2 ounces of weight and build up as you grow stronger.
1. The ideal starting position for this exercise is to lie on your stomach on a bed or a table. Start by keeping your hand down and elbow bent at a right angle and raise your left arm to the shoulder level. Then, raise your left hand to the shoulder level by keeping your elbow in bent position. Slowly bring your hand back to your side. Perform about thirty reps of the exercise and then switch to the right hand.
2. Lie on your right side with a rolled up towel under your right arm. Bend your right arm 90 degrees and leave your left arm at rest. Your forearm should be resting against your chest, palm facing down. Raise your left forearm to shoulder level with a roll of your shoulders (the movement is similar to using a backhand swing while playing tennis). Do 30 reps then switch to the other arm.
3. The movement in this exercise is similar to a forehand swing in tennis. Lay on your right side with your left arm resting by your side. Keep your right forearm resting on the table with your elbow bent at a right angle. Roll your right shoulder inward to raise your forearm to your chest. Lower your forearm to resting position, then repeat. Do 30 reps, then switch to the other side.
These are some of the rotator cuff exercises which can help in strengthening and toning the muscles of your shoulder and rotator cuff.
A throbbing pain which periodically recurs in the upper arm is the first symptom of a rotator cuff injury which most people experience. This pain becomes increasingly severe over time and serves as a sign that damage is being done to the rotator cuff. In order to prevent a serious rotator cuff injury, rotator cuff exercises are necessary.
You can keep your rotator cuff flexible with these exercises: start by warming up with arm and shoulder stretches. Once you are ready, bend at the waist with your arms hanging loosely by your side. Move your arms side to side, keeping both arms and shoulder relaxed. Like all rotator cuff exercises, this exercise should be done slowly and gently.
Here are some of the exercises which target the rotator cuff specifically. Each of these exercises needs to be repeated about 30 times. You can also add some weights to the exercises but make sure that they are not so heavy that you get tired in the first few reps. A good idea is to start with about 2 ounces of weight and build up as you grow stronger.
1. The ideal starting position for this exercise is to lie on your stomach on a bed or a table. Start by keeping your hand down and elbow bent at a right angle and raise your left arm to the shoulder level. Then, raise your left hand to the shoulder level by keeping your elbow in bent position. Slowly bring your hand back to your side. Perform about thirty reps of the exercise and then switch to the right hand.
2. Lie on your right side with a rolled up towel under your right arm. Bend your right arm 90 degrees and leave your left arm at rest. Your forearm should be resting against your chest, palm facing down. Raise your left forearm to shoulder level with a roll of your shoulders (the movement is similar to using a backhand swing while playing tennis). Do 30 reps then switch to the other arm.
3. The movement in this exercise is similar to a forehand swing in tennis. Lay on your right side with your left arm resting by your side. Keep your right forearm resting on the table with your elbow bent at a right angle. Roll your right shoulder inward to raise your forearm to your chest. Lower your forearm to resting position, then repeat. Do 30 reps, then switch to the other side.
These are some of the rotator cuff exercises which can help in strengthening and toning the muscles of your shoulder and rotator cuff.
About the Author:
Tom Nicholson spends his time caring for carpal tunnel sufferers. You can click here to learn more regarding somerotator cuff exercises.
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