Posts Tagged ‘rotator cuff exercises’

Rotator Cuff Exercises That Can Be Done at Home

Thursday, February 11th, 2010

Most people have probably heard about the rotator cuff at some point in their lives but until they experience an injury with it, they may not really give it much thought at all.  Whenever this part of our body experiences some kind of injury, it is often necessary for us to do some form of rotator cuff exercises in order to get it back into shape again.  The type of exercises that we do, however, may vary quite a bit depending on the extent of the injury and our doctor’s instructions.

Most rotator cuff injuries happen as a result of one of two different problems.  The most common reason is because we may have a repetitive stress injury that causes small tears in the rotator cuff over the course of time.  The rotator cuff is a series of muscles and tendons that starts in the area of the upper shoulder and wraps around the area of the shoulder blade.  If we are constantly lifting things above our head or doing other repetitive motions at work, we may eventually have a difficulty with our rotator cuff.  Rotator cuff exercises may also be prescribed if you have injured this area of your body through some form of blunt force trauma.

Rotator cuff exercises can either be done at home or they can be done in the presence of a qualified physical therapist.  If you have recently had a difficulty with this area of your body, more than likely you’re going to have to have somebody teach you how to do these exercises.  Eventually, however, you will probably be able to do most of the rotator cuff exercises at home.

As is the case with most type of exercises, you would strengthen and heal this area of the body by mimicking many of the movements that it does regularly.  For example, holding a very light weight in your hand, keeping your elbow close to your side and putting your hand out in front of you so that your elbows bent at a 90° angle is the starting position for one of the most often used rotator cuff exercises.  You would rotate your arm so that your elbow will stay close to your side but your hand will go toward the side of your body, until it is not able to go any further.  This helps to strengthen the rotator cuff area.

Another one of the rotator cuff exercises is done with you laying on a table.  You would lay on the table face down, with your arms extended towards the floor on either side of the table.  You can then either lift your arms above your head, straight out in front of you or lift them both to the sides.  You also might be taught to alternate one to the other, in order to hit the rotator cuff from additional angles.  It may take a little bit of practice for you to get used to these rotator cuff exercises but they are an excellent way for you to take care of this area of your

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3 Rotator Cuff Exercises You Can Do at Home

Friday, December 18th, 2009

Of all of the different injuries that are found in folk, you would be shocked with the number of people who have got a difficult time with the rotator cuff. There are a number of rotator cuff exercises that can be done, either to straighten this area of the body to avoid an injury if at all possible or to get over an injury, should one have just occurred.

What many people don’t know about the rotator cuff, particularly if they do not currently have issues with it is that it is actually a series of muscles and tendons which starts in the area of the shoulder and goes around the area of the shoulder blade. Whenever little tears or perhaps even bigger tears happen in the muscle or the tendons, this is what is commonly referred to as a rotator cuff injury. These can either be from trauma to the area, like an injury from a fall or it can be amassed over the course of time by repetitive stress injuries. A good example of this is if you tend to lift boxes and put them up on shelves continually at work.

sadly, a rotator cuff injury can be rather debilitating and it can be unpleasant at certain times. Many of us end up having to go thru surgery in order to fix their rotator cuff to the best extent possible but there are some rotator cuff exercises which can be done in the company of a physical consultant which will help you with these wounds. Irrespective of whether you have the surgery done or not, it is possible for you to get stronger and maybe even to overcome the discomfort by doing these exercises and a lot of them can be done at home.

the bulk of rotator cuff exercises are going to mimic the movements that the rotator cuff is in charge of. For example, holding your hand out in front of you with your elbow by your side and bent at a ninety angle and then moving your hand to the side is a classic example of a movement that’s done by the muscles in the rotator cuff. You can brace the rotator cuff by doing exercises with or without weight in your hand by doing this movement. Another of the rotator cuff exercises is done in a corresponding way but you are lying on your stomach on the table and lifting your arm from a hanging position to straight above your head.

If you have had surgery or if you have a grim rotator cuff injury, you must make sure that you talk to your GP about doing these rotator cuff exercises before you actually take part in doing them. The last thing that you would wish to do is to injure yourself further whenever you’re making an attempt to make yourself stronger. By taking it easy, and making sure that you’re doing the exercises properly , however , you may be in a position to strengthen the area and overcome a harsh injury.

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