1) Shoulder Press:
The shoulder press exercise is one of the most popular exercises for rotator cuff injury rehabilitation. It is performed with dumbbells or barbells. The main purpose of performing this exercise is to strengthen the muscles around your shoulders and chest area.
A good way to perform this exercise is to lie down on a bench with your feet together and hold a weight plate above your head while keeping your arms straight out in front of you. You then lower the weight plate until it touches your upper back. Your shoulders will feel like they are being squeezed when you do this exercise. If you have shoulder problems, you may need to increase the resistance of this exercise.
2) Dumbell Curl:
Dumbell curl is another common shoulder exercise which strengthens your biceps muscle and tricep muscle group. You can perform dumbell curls using a dumbbell or barbell. First, stand up from a chair and place your hands behind your head.
Then bend forward at the waist so that your knees touch the floor. Keeping your body still, slowly raise yourself back into position until you are standing upright again. Hold for 10 seconds and repeat 3 times on each side.
3) Single-arm Dumbbell Snatch:
This exercise strengthens your rotator cuff and increases your strength in all directions. When performing this exercise, make sure that your posture is correct and your hand is in the correct position. If you feel pain while performing this exercise, stop immediately and consult with a doctor or physical trainer.
First, stand with feet shoulder width apart and hold a dumbbell in your left hand. Bring it up to your shoulder with your elbow pointing out to the side and bent at a 90 degree angle. Keeping your arm straight, squat down until your thighs are nearly parallel to the floor. Then quickly stand back up and bring the weight up over your head as you turn your body to the right. Next, lower the dumbbell back down and repeat the process on the other side.
4) One-arm Row:
This exercise strengthens your shoulders and traps. First, grab a dumbbell in your left hand and place your left foot up on a bench. Keep your back straight and bend only at the waist.
Next, pull the weight up until it almost touches your chest and slowly lower it back down. Do this exercise slowly and with control. You can also do this exercise while standing.
5) External Rotation:
This exercise helps to strengthen the muscles around your shoulder blade. To perform this exercise, sit on a chair and hold a weight plate in your hands. Now rotate your right arm in a circular motion without moving your upper arm.
As you do this, you should feel the muscles around your shoulder blade contract.
These are some basic exercises that can help improve your rotator cuff condition. You can also visit a doctor or physical rehabilitation clinic to get proper guidance for performing these exercises and understand what else you can do to help with your condition.
Sources & references used in this article:
Rehabilitation of shoulder impingement syndrome and rotator cuff injuries: an evidence-based review by TS Ellenbecker, A Cools – British journal of sports medicine, 2010 – bjsm.bmj.com
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Nonoperative management of full-thickness tears of the rotator cuff by MA Wirth, C Basamania, CA Rockwood Jr – Orthopedic Clinics of North …, 1997 – Elsevier
Exercise for rotator cuff tendinopathy: a systematic review by C Littlewood, J Ashton, K Chance-Larsen, S May… – Physiotherapy, 2012 – Elsevier
Electromyographic analysis of the rotator cuff and deltoid musculature during common shoulder external rotation exercises by MM Reinold, KE Wilk, GS Fleisig, N Zheng… – Journal of orthopaedic & …, 2004 – jospt.org
Exercise in the treatment of rotator cuff impingement: a systematic review and a synthesized evidence-based rehabilitation protocol by JE Kuhn – Journal of shoulder and elbow surgery, 2009 – Elsevier
Delineation of diagnostic criteria and a rehabilitation program for rotator cuff injuries by FW Jobe, DR Moynes – The American journal of sports …, 1982 – journals.sagepub.com
Is early passive motion exercise necessary after arthroscopic rotator cuff repair? by YS Kim, SW Chung, JY Kim, JH Ok… – … American journal of …, 2012 – journals.sagepub.com