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Rotator Cuff Exercises - Ways to Strengthen your Shoulder After an Injury

Updated on July 6, 2010

Rotator cuff exercises are a terrific way to care for, and prevent, injuries to the shoulder. The tendons and muscles that attach the humerus (upper arm bone) and scapula (shoulder blade) are the parts that compose your rotator cuff. The tendons are the piece that actually unite the joint while the muscles permit the arm to move in the socket and give the arm its range of motion.

Free weights like dumbbells can be used to complete several rotator cuff exercises. These exercises generally involve moving the shoulder, with the elbows bent at ninety degrees, from various angles. Any move that has the shoulder joint absorbing the bulk of the weight or tension can strengthen your rotator cuff.

Considerations Before Starting a Routine

There is more to finding a shoulder strengthening schedule then just picking up some dumbbells and jumping right in. Fully warming up is very essential if you desire to get the most out of the hard work and to elude injury. Make certain to do very complete warm-up if you are doing rotator cuff exercises after an injury. Arm circles and then light stretching are a great option to warm up and loosen the arm muscles.

After deciding on a dependable warm-up it is time to pick the correct mixture of rotator cuff exercises for your body. Most beginners will want to pick about 4 movements that exercise the shoulder from several angles. Focusing on toning only individual muscles in the arm will result in an abnormal imbalance that can result in injury when a strong muscle can support the weight but a weak muscle is pushed far over its abilities. This abnormal and uninformed technique to lifting can result in injury and seldom allows people to reach their strengthening objectives.

A Sample Routine

The optimal manner to build strength is not by lifting a lot just a few times but to try lighter weights and to do many repetitions and sets. Complete each of your chosen exercises twenty to thirty times, you will naturally begin with a lower number in the beginning and will gradually move up as your capacity increases.

Having a nice stretching session after lifting weights is a simple practice to get even more out of your workout by increasing your flexibility. Choose at least 3 different stretches for the arms and hold each one for no less then fifteen seconds. If shoulder inflammation is a side effect for you, try holding an ice pack to your shoulder for 10 minutes immediately after you finish stretching

You will be on Your way to Stronger Shoulders in No Time!

Discovering great rotator cuff exercises that you can grow into will help give you the shoulder strength and look you have strived for. In addition to strengthening the shoulders, these lifting moves will help reduce strain on your back and will provide extra ab toning. Never finish an exercise that hurts your body beyond the general strain you feel from weight lifting, there are many substitute moves and you should never do something that injures the body.

You can learn even more about rotator cuff exercises and additional information about building upper body muscles.


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    • GmaGoldie profile image

      Kelly Kline Burnett 

      8 years ago from Madison, Wisconsin

      Great Hub! I am struggling with frozen shoulders - both! Argh! These movements are great! Thank you!


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