Exercises for rotator cuff tendons and muscles are essential in the treatment and prevention of rotator cuff injuries.
However, rotator cuff exercises have got to be performed correctly in a sensible and controlled manner.
What is the point of doing any exercise if it is not going to be beneficial? Exercises for cuff problems are the same.
If you do too much, or do something the wrong way it can actually make things worse.
Exercise safely The usefulness of exercises, such as,exercises for rotator cuff tears is enhanced by what is done before and after.
Do not simply lift up a weight and "go at it".
First-class preparation is crucial to long term improvements.
Cuff muscles are small and require little weight 4 - 5 lbs maximum.
NO weight at all is the way to start and build up slowly.
Follow these simple rules and you will reduce pain, increase range of motion and maintain strength.
Always remember to exercise the whole of the cuff, that is, all for muscles.
Use a selection of exercises to copy the normal scope of movement of the shoulder / arm.
Work within limits and have some fun.
Exercises for rotator cuff treatment or strengthening are numerous and wide-ranging.
Always work within your limits but remember to stretch yourself.
A simple rule of thumb is that, if it is too easy, it is not doing you any good.
However, rotator cuff exercises have got to be performed correctly in a sensible and controlled manner.
What is the point of doing any exercise if it is not going to be beneficial? Exercises for cuff problems are the same.
If you do too much, or do something the wrong way it can actually make things worse.
Exercise safely The usefulness of exercises, such as,exercises for rotator cuff tears is enhanced by what is done before and after.
Do not simply lift up a weight and "go at it".
First-class preparation is crucial to long term improvements.
- Warm up - a few minutes aerobic exercise prepares the body for exercise.
If that is too much take a warm shower or a bath.
Warmed muscles and tendons decrease the risk of injury.
Warmth increases the rotator cuff blood flow bringing more oxygen and nutrients. - Rest - DO NOT overdo it! Every few days really is enough.
Muscles require time to heal.
Strengthening exercises cause tiny tears that are beneficial if allowed to heal.
Fully rested they become stronger.
If not given a chance to heal overuse problems and inflammation can develop. - Ice - Ice is one of nature's best weapons.
Use it regularly after exercise to treat any pain or swelling. - Heat - heat, increases blood flow to the tendons; which is known to be poor.
This can aid strengthening and speed up recuperation.
Try things such as creams, heat lamps and microwavable heat pads.
Cuff muscles are small and require little weight 4 - 5 lbs maximum.
NO weight at all is the way to start and build up slowly.
Follow these simple rules and you will reduce pain, increase range of motion and maintain strength.
- Move slowly - do not jerk.
Utilise the muscles and not momentum to complete an exercise.
At all times maintain control of you movements. - Stretch gently - do not bounce.
Stretch until you feel a tug but no further.
Hold for 20 to 30 seconds and relax slowly. - Avoid Pain - if it hurts excessively stop.
A modest amount of fatigue and discomfort is OK, pain is not! - Breathe - breathe normally during exercise.
- Attention to detail
- Good posture - exercises for rotator cuff muscles require the shoulders to be kept back and down.
Anything else limits the room available to the tendons. - Avoid locking the elbow - if an exercise calls for the arm to be straight then keep your elbow slightly bent.
This increases the effectiveness of the exercise.
Always remember to exercise the whole of the cuff, that is, all for muscles.
Use a selection of exercises to copy the normal scope of movement of the shoulder / arm.
Work within limits and have some fun.
Exercises for rotator cuff treatment or strengthening are numerous and wide-ranging.
Always work within your limits but remember to stretch yourself.
A simple rule of thumb is that, if it is too easy, it is not doing you any good.
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