Rotator cuff exercise program

Benefits of exercise 4 prevention or injury

Following is a rotator cuff exercise program which includes descriptions & easy picture charts.

We also have 3 embedded videos that discuss rotator cuff problems & demonstrate exercises for rotator cuff muscles. (Video page coming in a few days.)

To go from rotator cuff health & exercise to home click here First a few words about rotator cuff, problems with it & benefits of exercises for the rotator cuff.

The rotator cuff involves muscles about the shoulder area.

Keeping those muscles healthy is quite challenging as we get older. Inflammation of those muscles is fairly common.

Also, sportspersons often experience pain or suffer injury to the rotator cuff because many sports require movements which can easily injure the rotator cuff muscles. Examples include pitching baseballs, tennis or any other sports that demand constant shoulder actions.

The benefits of exercise for the rotator cuff are best when used to prevent injury. However you can also reap the benefits of exercises if you are recovering from some shoulder injury. Finally there are lots of benefits to exercises for rotator cuff when they are done as a warm up and/or cool down.

If you are feeling some symptoms pointing to rotator cuff problems you should rest, apply ice & take anti-inflammatory medication. When your symptoms subside, start doing exercises for the rotator cuff.

If your condition does not improve, see a doctor for a proper diagnosis & intervention.

Rotator cuff exercise program

Exercises for the rotator cuff # 1

Lie on your stomach on a table or a bed. Left arm out at shoulder level, elbow bent to 90°, your hand down. Slowly raise your left hand. until your hand is level with your shoulder. Lower your hand slowly. Reverse arms. Use a light weight or even food cans, increasing weight, sets & reps gradually.

Exercises for the rotator cuff 1

Exercises for the rotator cuff # 2

Lie on your right side, rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side, elbow bent to 90°, forearm resting against chest, palm down. Roll your left shoulder out, raising the left forearm until it's level with your shoulder. Lower the arm slowly. Reverse arms. Use a light weight or even food cans, increasing weight, sets & reps gradually.

Exercises rotator cuff 2

Exercises for the rotator cuff # 3

Lie on your right side keeping your left arm on the upper side of your body. Bend right elbow to 90°. Keep the right forearm resting on the table. Roll your right shoulder in, raising your right forearm up to your chest. (Hint: This is like the forehand swing in tennis.) Lower the forearm slowly. Reverse arms. Use a light weight or even food cans, increasing weight, sets & reps gradually.

Exercises for the rotator cuff

Exercises for the rotator cuff # 4

Standing up, start with your right arm halfway between the front and side of your body, thumb down. Raise right arm until almost level (about a 45° angle). (Hint: Like emptying a can.) Slowly lower your arm. Reverse arms. Use a light weight or even food cans, increasing weight, sets & reps gradually.

Exercises for the rotator cuff

Additional rotator cuff exercises

The following exercises are easy to follow - just look at the corresponding pictures.

Rotator cuff exercise A - Scapular range of motion should limber & loosen the rotator cuff muscles. Good for warm up. Gradually increase reps from 10 - 50.

Rotator cuff exercise 1

Rotator cuff exercise B - Three wand exercises also help develop range & flexibility in the shoulder area.

Rotator cuff exercises 2

Rotator cuff exercise C - Two isometric exercises should strengthen rotator cuff muscles. Do 2 - 3 sets, holding tension for 3 - 15 seconds. Switch arms.

Rotator cuff exercise 3

Rotator cuff exercise D - Use a tube or exercise bands for first exercise. Do 2 -3 sets, 5 - 15 reps. For the 2nd exercise (supraspinatus exercise) twist hands & forearm slightly to the rear as pictured.

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