Rotar cuff exercises

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Re: Rotar cuff exercises

No problem but did you mean the resistance exercises I mentioned or David's Dynamic and Static stretches?
 
Re: Rotar cuff exercises

If you could post a video on how to do these ones : Lying on your side with your top arm following the line of your body, your elbow bent with your forearm coming out in front, holding a suitable weight. Raise the weight to the ceiling with arm flexed and close to the body; rotating at the shoulder. Count two up and four down. This exercise activates the supraspinatus, subscapularis, infraspinatus and the deltoids.

To activate the teres minor, as well as the infraspinatus, stand or sit upright, arms outstretched to your sides with 90o elbow flexion so that weight is held in front of you. Rotate at the shoulder until the weight is raised to head level, pointing upwards. Slowly lower the weight and repeat, exercising both arms.

I would very much appreciate it; I really want to strengthen my arm muscles
 
Re: Rotar cuff exercises

I’ve been looking at a few videos, this one stretch Cains my arm, what exercise can strengthen that area?

Here’s the video and it’s the towel stretch [ame="http://youtube.com/watch?v=GQ7l85g7EBQ&feature=related"]YouTube - 3 Shoulder Exercises for Rotator Cuff Injuries by Citihealth[/ame]
 
Re: Rotar cuff exercises

Storm - some stuff from Liz for you!

http://www.youtube.com/watch?v=P6MMD5L7498&NR=1

Although this is a volleyball coach, the exercises apply to any overhead sport. The first two exercises are the ones I mentioned in my article, the first one is the one I describe lying down. The coach uses an exercise band rather than weights which might be more helpful for the younger guys and those without the resources to purchase a set of weights.

http://www.youtube.com/watch?v=IQh_7gI9WlM&NR=1

The sound quality is a bit poor on this one, which is a shame because it explains the purpose of rotator cuff exercises excellently. It is important to emphasise that these tiny core muscles need to be worked with light weights for endurance. These core muscles are not worked in the correct way with heavy weights and anybody interested in longevity, from sports people through to weight lifters will take the time to look after this area. This gives the dumbbell option.

http://www.youtube.com/watch?v=NmROCy70cZs&NR=1

The barbell option. As you can see, this guy pumps heavy but uses the lighter weights for his rotator cuff!
Click to expand...
 
Re: Rotar cuff exercises

On the face of it... yes!

Everything this guy is saying is great and the exercises are valid. I find it very interesting that he keeps going on about technique and how important it is. Of course, he is right but his own posture is poor.

You must keep your shoulders square. If you look at this video, the shoulder he is working on is often lower than the other and his girdle is protracted, of course, this may be because he has tight pecs.

YouTube - FlexBand Rotator Cuff-Shoulder Strengthening 800-314-8064 has better technique and you will often see this girl resetting her posture.

The other problem I have with this and I have mentioned it before, rotator cuff muscles are instigators. Although bands are ok if you do not have access to a cable machine, you must bear in mind that at full resistance you are actually working the superficial muscles, delts etc.
 
Re: Rotar cuff exercises

Apologies, but I don't think this deserves a separate thread...

As some of you know, I have a problem with my right shoulder. I 'did it in' so to speak, a couple years ago and occasionally 'do it in' again while batting, by simply swinging too hard. The pain feels like a stretching within the shoulder and then feels like its popped out, although I know this is not actually the case. After injury, there is minimal pain with certain movement and much weakness which lasts for months but gradually improves.

I need to rehab it for the cricket season, which starts in three to four weeks. I was wondering for some exercises. I have dumbells at 0.5kg, 2kg, 12kg and 20kg and have a resistance band. I also have an exercise ball. Currently, I am doing slow, overhead standing presses with the 2kg dumbell and an exercise which I recall reading here, in which you hold the dumbell in front of your body, with the forearm making a 90 degree angle to the arm and then rotate until the arm is perpendicular with the shoulders.

I'm a little peeved because it has been about 10 months since the last reoccurance and I was just retaining full strength in the arm.
 
Re: Rotar cuff exercises

The rotator cuff muscles are great little characters but you really do need to look after them. Once they tear, only surgery is the answer.

The link on my last post is great YouTube - FlexBand Rotator Cuff-Shoulder Strengthening 800-314-8064 .

You must work all these muscles so you must do all the exercises. It sounds like you have been giving two a good workout, leaving two a little weaker. All four muscles must co-contract, if two are contracting more than the other two, you will have problems.
 
Re: Rotar cuff exercises

Liz Ward;342866 said:
The rotator cuff muscles are great little characters but you really do need to look after them. Once they tear, only surgery is the answer.

The link on my last post is great YouTube - FlexBand Rotator Cuff-Shoulder Strengthening 800-314-8064 .

You must work all these muscles so you must do all the exercises. It sounds like you have been giving two a good workout, leaving two a little weaker. All four muscles must co-contract, if two are contracting more than the other two, you will have problems.
Click to expand...

Unfortunately, my resistance band is a very simple straight piece of elastic, it does not tie around anything to any success and so those exercises are not possible. Do you have suggestions of exercises or combination of exercises with the dumbells and my resistance band that will work all four muscles?

I assume tearing would come with intense prolonged pain, and so I haven't got there, yet.

Would it be okay if I were to continue with my boxing. Which is both stances for 3 x 4 minute rounds each with one minute imbetween.
 
Re: Rotar cuff exercises

What you need to do is tie a knot at one end of the band and shut it in the door, either at the top, along the middle or at the bottom, depending on the exercise. Make sure nobody opens the door while you are exercising :)
There are various degrees of tears but it sounds good from your end.

Boxing is fine; just don't overdo it or carry on if you experience pain.
 
Re: Rotar cuff exercises

Okay, three weeks to fix my shoulder. I'll probably be doing some throwing just to see how the progress is. As you know, that is what I mainly use my right arm for, the rest is left arm.

Wish me luck...
 
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