Rotator Cuff Therapy Exercises

Rotator Cuff Therapy Exercises

What is the Best Rotator Cuff Exercise?

Rotator cuff exercise is vital in so many different ways. The vast majority of rotator cuff problems can be successfully treated with exercise. Rotator cuff strengthening exercise will also help to prevent rotator cuff problems from developing.

Just as importantly, if not more so, rotator cuff exercise can be done by anyone, at anytime and in just about any place.

Yes that's right no matter what age you are you can start treating your rotator cuff now.

At home, in the office or stopped for a coffee, whenever you can fit it in.

You do not need a gym or any specialist equipment just a desire to get healthier

Like you, I have suffered with rotator cuff problems. It was only when I realised I could use exercise for rotator cuff injury treatment that I finally cured my rotator cuff problems. I want to give you the information that I wish I had known years ago.

You really can take steps yourself to prevent or treat the majority of rotator cuff problems. I want to give you an explanation of why exercise is so important, why you need a series of simple exercises and how to avoid making things worse.

The importance of rotator cuff exercise

Many muscles are involved in shoulder movement, not just the rotator cuff. This array of muscles working together is what makes the shoulder unique.

Rotator Cuff ExerciseThe Scapula (shoulder blade) is important in shoulder stabilisation as is the bicep tendon. Despite this the rotator cuff is the main stabilizer of the shoulder joint.

During any movement of the arm the rotator cuff pulls it tight to the shoulder. If the ball of the upper arm is not held tightly, abnormal stress is placed on surrounding tissue. The arm can wobble in the shoulder socket. Over time this can cause weakness and injury.

The rotator cuff is the main stabilizer of the shoulder joint during movement of the shoulder. If the ball of the upper arm is not held tightly, abnormal stress is placed on surrounding tissue and may cause gradual injury.

Rotator cuff strengthening exercises and rotator cuff stretching exercise does prevent common rotator cuff problems such as

  • . tendonitis

  • . rotator cuff tears

  • . shoulder impingement

  • . calcification
The rotator cuff muscles are important in moving the arm. Although small, each rotator cuff muscle has a key role. Each muscle is responsible for movement in a particular direction.

Maintaining muscle strength balance is vital to both stability and arm movement. That is why exercising all the rotator cuff muscles is so important.

Ensuring a muscle strength balance is obtained is a realisable goal. Having one rotator cuff muscle weaker then the others will cause an imbalance. This will reduce the effectiveness of the cuff muscles as a unit. They will only be as strong as the weakest link.

Another reason to maintain muscle balance is how the rotator cuff interacts with the surrounding muscles. Chest muscles, such as the deltoid, take over arm movement from the rotator cuff muscles. If one muscle is strengthened more than the other an imbalance occurs.

Age-related changes in rotator cuff tendons can leave them less elastic and more susceptible to injury. There is also a gradual loss of muscle mass that occurs with aging. Both of these changes can be successfully counteracted with simple strengthening exercises.

Put simply - if you want your rotator cuff to heal or to stay healthy for longer do some regular exercise.

What is the best rotator cuff exercise?

A lot of people ask what is the best rotator cuff stretching exercise or rotator cuff strengthening exercise. What is the ultimate rotator cuff exercise?

The truth is there is simply no such thing. There is no "one size fits all" miracle cure rotator cuff exercise. No matter what rotator cuff problems you are suffering with it can not be resolved with just one exercise.

Remember that the rotator cuff is not one muscle or tendon but four. Each of these four muscles has a unique role to play in shoulder movement.

That is why there is not one rotator cuff exercise. Each individual muscle must be exercised with specific targeted exercises.
  • . The supraspinatus is located at the top of the shoulder and abducts the shoulder. In other words it raises the upper arm and moves it away from the body. The supraspinatus is the most commonly injured of the rotator cuff muscles. It is positioned between two bones in the shoulder. These bones often squeeze this tendon during overhead movement and this can lead to tears of the tendon.

  • . The subscapularis is located at the front of the shoulder and it internally rotates the shoulder.

  • . The infraspinatus and teres minor are both located in the back of the shoulder. They each assist in externally rotating the shoulder. The two external rotator cuff muscles are smaller and often weaker than the larger internal rotator cuff muscle.

Elsewhere on the site I have compiled details of the very best, most up to date rotator cuff exercise routines. No matter what exercises you do, there are two products I highly recommend you get.

TheraBand resistance bands and Altus Athletic Dumbbell Set. The Theraband resistance bands are widely used for rehabilitation from muscle and joint injuries and for aerobics and general conditioning.

TheraBands are the only resistive exercise bands endorsed by the American Physical Therapy Association (APTA).  These wide latex bands come in different, color-coded resistance levels, distinguished by the thickness of the band.

The Altus Dumbbells are excellent multi purpose use dumbbells.  They handle very well, don't cause any damage to walls, floors and carpet and best of all always remain clean.  The surface makes it easy to wipe over with a wet towel to sanitize them.

You want to make sure you use the right kind of dumbells during your rehab and recovery or you will end up worsening your rotator cuff.  Get the Altus dumbbell set for the best price here.

Both these products are multi-purpose and can be used for countless different exercise routines.  I own a set of each and have been very pleased with them.

Whether it is rotator cuff strengthening exercise programs or rotator cuff stretching exercise programs you will find it all here.

No matter what your rotator cuff problems there is something for you.

Go from the Best Rotator Cuff Exercise back to the Rotator Cuff Exercises

Related Articles:

7 Minute Rotator Cuff Solution

Rotator Cuff Bursitis

Rotator Cuff Calcific Tendinitis

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