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Truly Huge Fitness Tips
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Fitness Tips For 12/21/2004
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Rotator Cuff Injury Prevention and Repair
The rotator cuff is a group of muscles that are crucial for the proper
functioning of the shoulder joint. Shoulder injuries can be diminished
by careful warmup, stretching, and strengthening of the shoulder muscles.
The exercises described are superb for a general conditioning program.
A program of twenty minutes a day of shoulder stretches and muscle
strengthening exercises is recommended to increase performance and
decrease pain and injuries.
Rotator Cuff Exercises
Dumbbell Seated External Rotation
Begin this exercise by sitting on a bench or the floor. When working
your right arm, bend your right knee up high enough so that when your
elbow is placed on your knee your upper arm is parallel to the floor.
Your upper arm should be parallel to the floor throughout the entire
exercise. Place your left arm behind your body for support. This will
turn your torso slightly away from the working arm. Start with the
elbow of your right arm positioned at a 90-degree angle. This angle
should be maintained throughout the entire exercise. At the start of
each repetition, your forearm should be straight up and down or
perpendicular to the floor. Then, lower the dumbbell to the left by
slowly rotating your upper arm inward. Then, raise the dumbbell back
to the starting position by externally rotating your upper arm.
Repeat for the required number of repetitions on your workout. Don’t
forget to work the other arm. If the workout calls for doing 2
sets of 10 repetitions this means that each arm must do both sets!
Dumbbell Side-Lying External Rotation
Lying on a bench support your head with one hand and hold a dumbbell
with the other. With a rolled up towel or foam pad placed between
your side and your arm just above your elbow. Begin with your forearm
across your body, while holding a 90 degree bend in your elbow rotate
your upper arm until your forearm is perpendicular to the floor.
Lower to the starting position.
