Rotator Cuff Rehabilitation Exercises
Apr 21, 2010 | By Matthew Schirm
Matthew Schirm has worked in the sports performance field for 10 years. He has professional experience as a baseball coach and weight training instructor. He recently earned a Master of Science degree in human movement from A.T. Still University in Mesa, Ariz.
According to the textbook "Basic Biomechanics," your rotator cuff includes the tendons of the subscapularis, supraspinatus, infraspinatus and teres minor muscles, which attach to your shoulder joint. These muscles function to rotate your humerus bone (the major bone in your upper arm) within the shoulder joint capsule. While they can be injured in numerous ways, if you play sports, such as baseball, softball, swimming and tennis, that require repeated powerful overhead movements, you are susceptible to rotator cuff injuries. If you do suffer an injury, you can perform strengthening exercises to rehabilitate your rotator cuff muscles and tendons.
Lateral Raises
Lateral raises strengthen your supraspinatus muscle, which helps abduct (move away from the center of your body) your arm. To perform lateral raises, hold dumbbells at your sides with your palms facing your body. Then, while keeping your arms as straight as possible, raise both weights sideways at the same time until your arms reach shoulder height. Finally, slowly lower the weights back to your sides and repeat.
Rotational Raises
Rotational raises and lateral raises are very similar, but there are two technical differences. First, raise the weights at a 45-degree angle between sideways and forward instead of sideways. Second, rotate your arms so your thumbs point downward as you raise the dumbbells and reverse as your lower the dumbbells back to the starting position.
Shoulder Press
Like lateral raises, shoulder presses strengthen the muscles that abduct your arm at your shoulder joint. To perform shoulder presses, hold a barbell in both hands or a dumbbell in each hand in front of your shoulders with your palms directed forward. Then repeatedly press the weight straight upward and slowly lower it back to your shoulders.
External Rotation
The external rotation exercise strengthens your infraspinatus and teres minor muscles, which rotate your humerus bone outwardly, away from your body. To perform the exercise, according to the website FamilyDoctor.org, first lie on your left side on a bench and hold a dumbbell in your right hand with your arm bent to 90 degrees and your forearm crossing your belly. Then, while keeping your elbow anchored to your body, rotate your arm to raise the weight upward until your forearm is parallel to the ground. Finally, slowly lower the weight back to the starting position and repeat. Be sure to do the exercise on the opposite side also.
Internal Rotation
Internal rotations work on the subscapularis muscle of your rotator cuff, which rotates your humerus bone inwardly, toward your body. To perform the exercise, start in the same position as the external rotation exercise, but hold the dumbbell in your left hand with your elbow bent to 90 degrees and the weight hanging off the side of the bench. Then rotate your arm to lift the weight until your forearm touches your belly and slowly lower it back down. Repeat for your desired number of repetitions and on the opposite side.
References
Article reviewed by Renee Peterson Last updated on: Apr 21, 2010
Read more: http://www.livestrong.com/article/109823-rotator-cuff-rehabilitation-exercises/#ixzz1vkUCWKNi
No comments:
Post a Comment