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 What exercises for rotator cuff?????
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| Author | Topic: What exercises for rotator cuff????? | ||
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Cool Novice 
Posts: 45 |
What exercises do you do to work your rotator cuff muscles?My shoulder is fucked,and I feel it's because of lack of these type of exercises in my program,Incidently I hurt the shoulder when bench pressing and 6 weeks later after very little training its still very sore. Thanks.     | ||
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Amateur Bodybuilder 
Posts: 60 |
try using a shoulder horn and very light weight and this will help with your rotator cuff also i always make sure i warm up my rotator cuff before i do chest | ||
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Amateur Bodybuilder
Posts: 60 |
I am sorry to say I think you are pretty much screwed. It sounds to me like your problem is in the joint itself. The rotator cuff is the only joint have a 360 degree range of motion. It is a ball and socket joint which gives it mobility but also reduces it's strength. I have damaged mine to the point where I can't even really work shoulders anymore. Try some glucosomine take around 3 grams a day 1 gram with a meal divided up. You'll be surprised at how well it works within the first week. My rotty had an injured shoulder (as they are known to have weak shoulders) and 2 grams a day with a piece of cheese brought him right back. You will probably never be able to do things like military press or anything after a major injury but you will be able to do laterals and other things like that. Good Luck JJ | ||
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Elite Bodybuilder 
Posts: 1033 |
WELL BRO YOU CAN TRY TO STRENGHTEN IT ..BY DOING THIS
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Cool Novice
Posts: 29 |
I had a similar thing happen to me. You need to go to a GOOD orthopedic doctor and get a diagnosis. THEN do strengthening exercises if the doctor recommends it. Otherwise you might just aggrevate the problem. You might have a tear in your rotator cuff, which is a pretty common injury when doing benches. If you're doing something that hurts it, stop doing it! | ||
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Elite Bodybuilder
Posts: 884 |
I do the exercises decribed by Romeo. They are known as L-Flyes and I do them twice a week. The are mostly preventative exercises for the rotators. I am not sure I would start these if you have just messed up your rotators. | ||
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Pro Bodybuilder 
Posts: 473 |
Actually when bent, the knee is a multiaxial joint capable of 360 of motion. When straight it is only single-axial though...your leg can only kick back. This is why so many leg injuries occur when someones legs are straight and they get hit and they don't get hurt when they are bent. Just trying to sound intelligent while giving yall some interesting info. ------------------ | ||
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Pro Bodybuilder
Posts: 359 |
A) Go to the Orthopedic - Rotators are nasty B) Had a similar problem- they were just weak. Sitting Let arms hang to side shrug both shoulders (keep them shrugged) then rotate your arms (hands) like you are going to do a military press. Stop, lower the same way, repeat It is hard but it works...Got this from a physical thereapist. Peace
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Pro Bodybuilder
Posts: 567 |
There are many rotator cuff exercises that can be done to strengthen the muscles there, but many are difficult to describe in text. But your shoulder injury is not a disaster. It happens to many people, myself included. There are also numerous ways the shoulder can be injured, and it can only be diagnosed properly from an orthopedic doctor, sports medicine doctor, or a good physical therapist. For my injury, which seems similar to yours, I was given a battery of exercises to strengthen the rotator cuff. 1. Standard lateral raises with 5 lb dumbbells, raising very slowing with the thumbs up, not rotating the hands whatsoever, then lowering slowly. Do two sets of 15, or less, or less weight if this hurts. You can also tell if you have any damage in this motion by doing this with no weights and see if you feel any "clicking" in the joint. This is an indication of instability. 2. Front raises, much similar to the lateral, 5 lb dumbbells with the thumbs up. Very slow motion up and down. Again, two sets of 15 reps. 3. Lie on a bench with the bad shoulder up. Roll a towel and place it under your armpit of that shoulder. Keep your elbow at your side and your elbow at a 90 degree angle. Grab a 5 (or less) lb. dumbbell and start with it low and raise it about 20 degrees above your body -- no higher. Higher than this can put too much stress on an already damaged shoulder. 4. Go to a cable machine, and hopefully the one you have allows you to move the pulley to about waist level. If not, you'll need to stand a good distance from the weight stack to do this exercise effectively. The motion is similar to the exercise where you're lying on the bench. Keep your elbow at your side, use about "20" or so on the weight stack, and rotate the shoulder out, away from your body, but not too far to cause pain or more damage. Do about 15 of these for two sets. 5. Then, turn around, and instead of going away from the body, bring the weight into your body. You should be able to use a little more weight for this exercise. Again 15 for two sets. Avoid flat bench presses entirely while your shoulder heals. This exercise is horrible for the rotator cuffs. If you do any bench, keep it light (I know, I know, it's tough to do that...) and don't bring the weight any lower than where your elbows will be both at 90 degrees and even with your body. I would also recommend using dumbbells over the barbell press as this allows your shoulders to adjust individually. Hope this helps. Float me an e-mail if you have any questions. | ||
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Pro Bodybuilder
Posts: 567 |
quote: You are NOT screwed! Maybe you didn't good medical advice when you injured yours, but I went through a similar injury, and my shoulder is now back to normal. I've had no problems with it. And I can't believe you gave advice based on your DOG's results. | ||
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Pro Bodybuilder
Posts: 345 |
use those rubber bands they use in rehab, my friend recovered great from them. im@LRG | ||
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Cool Novice
Posts: 45 |
I appreciate the positive advice guys,Thanks. | ||
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Cool Novice
Posts: 20 |
Use the exercizes described by Romeo they work. I have had surgery on both my shoulders these exersizes will prevent you from needing the same. What happens is that when you strenghthen you shoulder muscles they draw you arms higher into the shoulder socket then as you rotate your arms the rotater cuff will make contact with the bone just above the joint. After years of this you will wear down the cuff and it will tear. These exersizes will help to pull the arm back down to where it should be. Even if you dont have shoulder problems they will help to prevent you from getting shoulder problems. | ||
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Amateur Bodybuilder
Posts: 78 |
Try the shoulder horn bro,I got it after hurting my cuff after heavy benching and has helped tremendously,I also do some of the exercises described by the brothas above.Hang in there and take your time,do very light hi reps 20 -25.It is a good idea to see your doctor or a sports med guy. Peace....Chino |
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posted August 23, 2000 08:47 AM