The rotator cuff is a notoriously fragile part of the human body. Injuries to the rotator cuff can be caused by a single sudden trauma or by a slow, recurring aggravation. Fortunately, certain exercises can help prevent rotator cuff injuries. Of course, if you do experience an injury, you should consult a qualified physician for treatment.
Standing Side Raises
Stand normally with your arms at your side and a light dumbbell in either hand. Be careful not to use too much weight, which can cause rotator cuff injuries. Gradually raise your arms to either side as if you were doing a normal butterfly or lateral raise. As you raise your arms, gradually turn your hands over until your palms face behind you, then turn them back to the starting position as you lower your arms back down.
Prone Bent Arm Raises
Lie chest down on a bench with a light weight in your left hand. Raise your left arm with your elbow bent until your upper arm is pointing straight out to your left side at shoulder level, and your left forearm is pointing straight toward the ground. Your left elbow should be at a 90-degree angle, and your left palm should be facing toward your feet. Gradually raise your hand by pivoting your shoulder until your hand is next to your head, and your forearm is parallel with the bench. Switch to your right hand to work your right shoulder.
Sideways Bent Arm Raises
Lie flat on your left side on the floor with your left arm above your head against the floor. You might wish to use a bench instead of the floor and place a pad under your left armpit for comfort. Hold a light dumbbell in your right hand with your right arm bent at a 90-degree angle. Your elbow should be snug against your side, with your forearm against your chest and your hand pointing at the ground. Keeping your upper arm against your side, smoothly turn your shoulder to raise the weight until your forearm is parallel to the floor, then lower it back down. Reverse to work your left shoulder.
Unstable Pushups
This is definitely one of the most challenging and advanced exercises, so use caution when attempting it for the first time. You will need either a balance board or an inflated Swiss ball. You will be performing pushups, except that you will place the ball or board beneath your hands during the exercise. As your body becomes accustomed to the unstable surface, your shoulders will strengthen and your chances of rotator cuff injury will decrease.
References
- FamilyDoctor.org: Rotator Cuff Exercises
- Ask The Trainer: Rotator Cuff Exercises
- American Academy of Family Physicians: Four Exercises to Strengthen the Muscles of Your Rotator Cuff
- American Academy of Orthopaedic Surgeons: Rotator Cuff Tears
- American College of Sports Medicine: The Structure and Function of the Rotator Cuff
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