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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Women's Discussion Board
 rotator cuffs
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| Author | Topic: rotator cuffs | ||
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Pro Bodybuilder 
Posts: 486 |
How do you incorporate these into your workouts? How often do you train them etc? I admit I omit them way too often. I'm starting to hear the dreaded clicking in my right shoulder....     | ||
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Amateur Bodybuilder 
Posts: 66 |
i beleive that a rotator cuff exercise is necessary for all upper body movements.i incorporate a rot-cuff exercise b4 all upper body workouts to avoid any discomfort while training.3 light sets of 12-15 reps w/ minimal rest usually warms up these suckers.ever since i started this,all my lifts have gone up considerably(bench,military press,bb curls,lying tri ext's).just make sure that they are warmed up properly and you will be amazed at the difference this can cause on all lifts for the upper body.fyi ps:a rot-cuff injury can hinder your progress on every single upper body movement;trust me!i wish i knew this a few yrs back. ------------------ | ||
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Elite Bodybuilder 
Posts: 1314 |
ohhh I am SO guilty of neglecting my rotator cuffs! I'm going to work them in to my cardio day...just a few minutes once a week should do the trick! Sound like a plan?? ------------------ | ||
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Novice 
Posts: 10 |
What exercises are you doing for the rotator cuff muscles, which are made up of 4 muscles. I have learned that one part that is often weak in a lot of individuals who use weights etc...is the internal and external rotators. sillygirl | ||
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Elite Bodybuilder
Posts: 1314 |
Okay, I've tried 3 times to describe the exercise I like to do here with no luck!! Everything I write doesn't make any sense!! uggggg! | ||
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Amateur Bodybuilder
Posts: 92 |
Its hard to explain how to do exercises in writing but one exercise I started to do when I busted my rotator cuffs was to hold a dumbell in my hand and put my arm in front of me at a right angle with the palm facing down. In this position while holding the dumbell, without moving the upper arm, raise the dumbell up so it is perpindicular to the upper arm, then return to the start position and repeat. Do this 10 times on each arm for 3 sets. I do this at the start of most workouts and my shoulders don't have any pain anymore. I don't know what part of the rotator cuff this effects, but I would imagine it would be the outer. | ||
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Novice
Posts: 9 |
There are quite a few exercises that put the r.c. in a perilous position such as pull downs to the back of the neck, and bb press to back of neck. By doing specific r.c. exercises you can help stabilise your shoulder joint more, to reduce risk of injury. Here are 2 interesting sites with info on rotator cuff. 1 - this one shows a couple of ways to do the exercise but you should vary the angle of resistance. Also you can do these using a rubber band of some sort attached to a pole or bar at the right height. http://familydoctor.org/handouts/265.html 2 - this page says some things relating the rotator cuff to weight training that I don't totally agree with but it's good to make you aware of some problems that could arise with certain other exercises. http://www.iasm.com/rc.html Hope this helps |
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posted January 26, 2001 12:12 PM