This rotator cuff is made up of tendons and four muscles known as the supraspinatus, infraspinatus, teres minor and subscapularis. According to the American Academy of Orthopaedic Surgeons, traumatic injuries and consistent overhead motions are the most common causes for rotator cuff tears. Exercises help strengthen the rotator cuff area after surgery, or to prevent surgery if the tear is minor.
Scaption
Perform the scaption exercise with light dumbbells or large soup cans. When you do this -- and all exercises that require weights -- start really light and work your way up. To begin the scaption, stand with your feet about shoulder-width apart and hold the weights down at your sides with your palms facing in. Steadily lift the weights in front of your body at about 45-degree angles. As you do this, twist your wrists and turn your thumbs down. Once your arms are about shoulder height, slowly lower them back down and repeat. Keep your arms straight throughout and stop as soon as you feel discomfort.
Internal Rotation
The internal rotation works the rotator cuff with the shoulder in a safe, fixed position. You need a rubber resistance band to do this exercise. According to the Sports Injury Clinic, fasten one end of the band to a doorknob or secure object that is about waist-high. Stand with your affected shoulder facing the anchor and wrap the band around your hand. If you have a band with handles, just grasp one handle. Keeping your upper arm tight to your side, hold the band in front of your body with your elbow bent 90 degrees. Slowly rotate your lower arm across the front of your body as far as possible. Move it back out slowly and repeat (See Reference 2).
External Rotation
The external rotation also requires the use of a resistance band. This time, fasten it around a vertical support of an exercise machine or pinch it in the hinge side of a door at shoulder level. While facing the anchor, grab the end of the band with the hand of your affected side. After raising your arm to your side, bend your elbow 90 degrees. Your palm should be facing down at this point, your arm parallel to the floor. Keeping your upper arm still, rotate your lower arm up until your palm faces forward. Slowly rotate your arm back down and repeat, according to criticalbench.com.
Stability Ball Pushup
Stability ball pushups work the rotator cuff, deltoids and trapezius, which is on top of the collarbone. Put your hands about shoulder-width apart on the ball and walk your feet back so your body is at an angle to the ground. Keeping your core tight and back straight, lower yourself down toward the ball by bending your elbows. Stop when your chest is close to the ball, push yourself back up and repeat. During the exercise, make sure to squeeze the ball hard, the American Council on Exercise says.
Member Comments