The Total Gym machine is not only excellent for a full body workout; it aids in rehab exercises for a torn rotator cuff, located under your shoulder muscles. This machine enables you to use your bodyweight and adjust the level of the sliding board, increasing the intensity of the exercises as your rotator cuff muscles grow stronger.
Considerations
Before performing strengthening exercises on the Total Gym, the pain and inflammation that resulted from your injury must be significantly reduced. Obtain clearance and guidance from your physical therapist on torn rotator cuff rehab exercises. Such exercises are generally done with an exercise band or a very light dumbbell; they may be mimicked on the Total Gym with the sliding board at its lowest position. Applying a heat pack over your injured shoulder and stretching your rotator cuff before your Total Gym exercises will improve your range of motion, enhancing the strengthening exercises.
Internal Rotations
The subscapularis muscle originates on the under surface of the scapula; it runs behind the head or upper-most end of the humerus; it inserts on the anterior aspect of the humerus head. When the subscapularis muscle contracts, it causes your arm to rotate inward. Internal rotations on the Total Gym may be done to strengthen your torn rotator cuff by sitting with your thighs perpendicular to the lowered sliding board of the machine; this means you are using the lowest resistance possible to strengthen your subscapularis muscle. Sit with your injured arm closest to the pulley attachments of the machine. Holding both handles in the palm of your injured arm, tuck your upper arm against your rib cage. Permit your arm to rotate out as far as possible; pull the pulley across your abdomen. Repeat for three sets of 15 repetitions.
External Rotations
External rotations work your teres minor and infraspinatus muscles. These muscles originate on the lower, posterior surface of your shoulder blade; they insert on the upper-most, posterior aspect of the humerus head. Sit with your thighs perpendicular to the sliding board. Hold both handles in the palm of your injured arm, tucking your upper arm against your rib cage so your elbow forms 90 degrees; keep your forearm across your abdomen. Rotate your arm out as far as possible, extending the cable across your body and out to your sides. Return to the start position and repeat for three sets of 15 repetitions.
Lateral Raises
Lateral raises focus on the supraspinatus muscle. This muscle originates at the top of your shoulder blade and inserts at the very top of the head of your humerus. Position your body so your thighs are perpendicular to the sliding board. Hold both handles with your injured arm, keeping your arm fairly straight in front of your thigh. To perform lateral raises with a Total Gym, raise your injured arm out toward the side until it is perpendicular to the floor. Return to the start position and repeat for three sets of 15 repetitions.
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
