Athletes are not the only people suffering from chronic shoulder pain. In today's active society anyone can injure a shoulder simply by moving the wrong way or having weak muscles supporting the shoulder. Simple day-o-day activities like gardening or housework can cause shoulder injuries. You can minimize the chance of hurting this critical muscle group by exercising the muscles of the rotator cuff three times a week.
Hughston Exercise 1
This exercise is performed while lying on your stomach elevated on a table or bench. Begin with your arm hanging over the table. Lift the arm of the shoulder you are exercising until it is parallel to the floor and outstretched at shoulder level, away from your body. Make sure your thumb is pointing towards your head. Lift your arm until your shoulder blades are pushed together. Return to the starting position and repeat. Experts at Valdosta State University recommend at least 10 repetitions.
Hughston Exercise 2
The second Hughston exercise is performed the same as the first exercise, from a lying position with your arm perpendicular to your body, but this exercise is done with the thumb pointing toward the ceiling. Lift your arm until you feel your shoulder blades squeezed together, hold this position for a second and return to the starting position. Begin without using any weights, but add light amounts of weight as necessary, according to the Valdosta State experts.
Hughston Exercise 3
Lie down on your stomach on a table, bench or floor. Lift your arm towards your head and bend your elbow until your elbow is parallel to the floor. Position your arm so that you thumb pointing towards your head. Raise your arm as far as you can and hold this position. Return to the starting position and repeat, according to writers at DynoSwim.com.
Hughston Exercise 4
Lie on your stomach on a table with the shoulder you want to exercise hanging over the edge of the table. Raise your arm so it is parallel to the floor and straight out from your body, with your thumb pointing toward your head. Bend your elbow to a 90-degree angle. Rotate your arm backwards as if you were cocking it to throw a ball. Hold this position for a second or two. Return to the starting position with your arm straight out from your body and parallel to the floor. If this exercise is difficult, slide over on the table so part of your upper arm is supported. Educators at Valdosta State University suggest 10 repetitions of this exercise be performed three times a week.
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