It is common for us to have lives which are overscheduled and so packed with activities that we have little time for important things like exercise. When we're still young, we can hold up to this stress and strain without much trouble, but when we get older, our bodies become more susceptible to the effects of overwork and stress. One part of our bodies in particular which is vulnerable is the rotator cuff, which is part of the shoulder.
An occasional throbbing pain in your upper arm can be a sign of an injured rotator cuff. If ignored, these injuries can get worse and cause you sleepless nights. The only way to prevent such rotator cuff injuries is by the right kind of rotator cuff exercises.
You can warm up by just stretching your arms and shoulders. Once you are through with stretching them, you can start by bending at the waist. Let your arms hang loose at your side. Shift your arms back and forth while keeping your shoulder and arm relaxed. These rotator cuff exercises need to be done gently and slowly.
The three exercises below all target the rotator cuff. Do 30 repetitions of these exercises per shoulder. If you plan to use weights with these exercises, it's important to avoid using weights which are so heavy that they cause you to tire easily or place too much strain on your shoulders. Start with 2 ounce weights and increase the weight as you build strength.
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. Do this exercise with a towel rolled up under your right arm. Lie on your right side with your arm bent 90 degrees. Rest your forearm against your chest with your palm facing down. Lift your left forearm to shoulder level by rolling your shoulders, much as you would if swinging a tennis racket backhand. Repeat 30 times then switch sides.
3. This exercise resembles the forehand tennis swing. Start by lying on the right side and let your left arm rest on the left side. Your right forearm needs to rest on the table and you need to bend your right elbow at a right angle. Then raise your right forearm to the chest by rolling your right shoulder in. Lower the forearm and repeat. After doing about thirty reps, you need to switch sides.
These are some of the rotator cuff exercises which can help in strengthening and toning the muscles of your shoulder and rotator cuff.
An occasional throbbing pain in your upper arm can be a sign of an injured rotator cuff. If ignored, these injuries can get worse and cause you sleepless nights. The only way to prevent such rotator cuff injuries is by the right kind of rotator cuff exercises.
You can warm up by just stretching your arms and shoulders. Once you are through with stretching them, you can start by bending at the waist. Let your arms hang loose at your side. Shift your arms back and forth while keeping your shoulder and arm relaxed. These rotator cuff exercises need to be done gently and slowly.
The three exercises below all target the rotator cuff. Do 30 repetitions of these exercises per shoulder. If you plan to use weights with these exercises, it's important to avoid using weights which are so heavy that they cause you to tire easily or place too much strain on your shoulders. Start with 2 ounce weights and increase the weight as you build strength.
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. Do this exercise with a towel rolled up under your right arm. Lie on your right side with your arm bent 90 degrees. Rest your forearm against your chest with your palm facing down. Lift your left forearm to shoulder level by rolling your shoulders, much as you would if swinging a tennis racket backhand. Repeat 30 times then switch sides.
3. This exercise resembles the forehand tennis swing. Start by lying on the right side and let your left arm rest on the left side. Your right forearm needs to rest on the table and you need to bend your right elbow at a right angle. Then raise your right forearm to the chest by rolling your right shoulder in. Lower the forearm and repeat. After doing about thirty reps, you need to switch sides.
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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