We perform a myriad of tasks due to the wide range of motion that our shoulders allow us. Lifting objects, scratching our back or even throwing a spin ball are some of the tasks that we can accomplish due to the mobility of our shoulders. Nevertheless, this mobility also causes the shoulder to become vulnerable to a host of injuries. Aging, stress and other factors can cause a number of problems in the rotator cuff of the shoulder which is the most susceptible part of the shoulder. Therefore, the only way to prevent any kind of shoulder injuries is to toughen the rotator cuff with the help of rotator cuff exercises.
Like any other muscle, the development of the rotator cuff muscle requires stretching, toning, and training. This will help make it more resistant to injury, strain, and the effects of advancing age. A stronger rotator cuff is less likely to get injured.
All exercises involving the rotator cuff have some very stringent ground rules which can prevent exercise related injuries.
Here are some rotator cuff exercises which can be done to strengthen and tone this muscle.
Start With A Warm up
Stretching and warming up is an essential part of all exercises. The lack of a proper warm up can lead to sprains and other injuries. Arm circles are a simple exercise for this purpose. You can do twenty repetitions of these exercises in a set and a total of three sets.
* With your arms at your side, lift them slowly. * Bring your arms up over your head. * Lower your arms behind your back slowly. Then return to the original position. * Repeat for 20 reps per set.
There is also another way to do these exercises. You can simply lift your arms to your side and then move them in such a way that you make imaginary vertical circles. These exercises will warm you up, enhance your blood circulation and prepare you for the subsequent exercises.
Rotations Of The Shoulder Cuff
Make sure that your arms are at the shoulder level and parallel to the floor. Then make a right angle with the elbow by bending the forearm. In this position, you need to rotate your arms. Then come back to the starting point. Weights can also be added for additional resistance. You can start with lighter weights and then add more as your strength increases. This exercise can be performed for three sets of twelve reps each.
Add Lateral Raises With Hand Weights
This is one of the most well know rotator cuff exercises. You can hold a weight in either hand and then lift your arms sideways to the point where they are parallel to the floor. This exercise is generally done in three sets of twelve reps.
While these are not the only exercises that will strengthen the rotator cuff muscles and shoulders, these are some good ones to get you started. Remember to do a cool down for your muscles, too. Repeating the warm up exercises above is the perfect cool down routine.
Take these exercises slow and steady. Fast movements can cause injuries rather than strengthen muscles-and you definitely don't want that!
Like any other muscle, the development of the rotator cuff muscle requires stretching, toning, and training. This will help make it more resistant to injury, strain, and the effects of advancing age. A stronger rotator cuff is less likely to get injured.
All exercises involving the rotator cuff have some very stringent ground rules which can prevent exercise related injuries.
Here are some rotator cuff exercises which can be done to strengthen and tone this muscle.
Start With A Warm up
Stretching and warming up is an essential part of all exercises. The lack of a proper warm up can lead to sprains and other injuries. Arm circles are a simple exercise for this purpose. You can do twenty repetitions of these exercises in a set and a total of three sets.
* With your arms at your side, lift them slowly. * Bring your arms up over your head. * Lower your arms behind your back slowly. Then return to the original position. * Repeat for 20 reps per set.
There is also another way to do these exercises. You can simply lift your arms to your side and then move them in such a way that you make imaginary vertical circles. These exercises will warm you up, enhance your blood circulation and prepare you for the subsequent exercises.
Rotations Of The Shoulder Cuff
Make sure that your arms are at the shoulder level and parallel to the floor. Then make a right angle with the elbow by bending the forearm. In this position, you need to rotate your arms. Then come back to the starting point. Weights can also be added for additional resistance. You can start with lighter weights and then add more as your strength increases. This exercise can be performed for three sets of twelve reps each.
Add Lateral Raises With Hand Weights
This is one of the most well know rotator cuff exercises. You can hold a weight in either hand and then lift your arms sideways to the point where they are parallel to the floor. This exercise is generally done in three sets of twelve reps.
While these are not the only exercises that will strengthen the rotator cuff muscles and shoulders, these are some good ones to get you started. Remember to do a cool down for your muscles, too. Repeating the warm up exercises above is the perfect cool down routine.
Take these exercises slow and steady. Fast movements can cause injuries rather than strengthen muscles-and you definitely don't want that!
About the Author:
Tom Nicholson spends his time helping sufferers of carpal tunnel syndrome. Please follow this link to learn more about somerotator cuff exercises.
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