Are you aware that you should be doing a rotator cuff exercise or two a couple times every week?
If you do not exercise your main rotator cuff muscles during one or more of your weekly weight training sessions you are making a mistake.
You need to even if you've never experienced any shoulder pain, injury or needed any rotator cuff treatment and here's why...
Well-developed rotator cuff muscles will help you increase strength in your main exercises thereby helping you reach your goals quicker. Without a proper rotator cuff exercise you not reach the goals that you have for your chest, back or shoulders.
A specific rotator cuff exercise program is very important to help prevent a host of shoulder injuries.
Weak and underdeveloped rotator cuff muscles can be overcome. A few exercises do work and develop your internal rotator cuff muscles but neglect the external rotators. This can lead to shoulder problems over time.
Your external rotator cuff muscles can only be trained with specific rotator cuff exercises not regular weight lifting exercises.
Your shoulder joint is very complex and is made up of bones, muscles and tendons and provides range of motion for your arm. Therefore it's important, even if you don't exercise a lot, for you to develop your rotator cuff muscles properly.
The main cause of most shoulder injuries and the reason you may need a rotator cuff treatment is general wear and tear. Your rotator cuff muscles don't receive much oxygen and nutrients from your blood supply resulting in being vulnerable to injuries.
Combining a Rotator Cuff Exercise program with the proper nutrients is your best option.
You'll know when you need to seek a rotator cuff treatment. You'll experience pain, weakness and a lack of mobility in your shoulder or arm. You may not be able to raise your arm above your head or to extend your arm directly to the side or in front.
The following is a list of some of the most effective rotator cuff exercises that work your rotator cuff muscles in the most effective and safest manner.
However, before starting any rotator cuff exercise realize that...
#1. Barbell Cuban Press:
Grip a barbell with a wider than shoulder width position. Perform an upright row until the bar is just below your chest. From this position, while holding your elbows steady, rotate the bar up to your forehead.
Now press the bar straight up then just reverse the procedure to the starting point and repeat.
#2. Low Pulley External Rotation Elbow High:
Use a weight stack with a standard pulley handle.
Position the pulley handle at the lowest point you can. Stand in front of the weight stack with the arm you are using (start with your weakest arm first on all rotator exercises) directly in front of the stack.
With shoulders back and your back straight, grip the handle with your working arm and with your elbow high and to the side, rotate your forearm up.
#3. Low Pulley External Rotation Elbow Low:
Position the pulley handle just below hip height. Stand to the side of the weight stack with the arm you are using to the side of the stack.
In other words if your left arm is doing the work your right foot should be closest to the weight stack.
With your shoulders back and your back nice and straight grip the handle with your working arm and pull it across your body until it's at upper thigh level on the opposite side.
You start from this position. Flex your elbow approximately 90 degrees with your upper arm close to body. Now rotate your shoulder back as far as you can, while preventing your body from moving.
Injury prevention is the best way to go. Don't wait until you need to seek a rotator cuff treatment before starting your rotator cuff exercise program.
Make a rotator cuff exercise program a key part of your health, fitness and anti aging lifestyle. Almost any rotator cuff exercise listed above will go a long way to ensure proper shoulder functioning, strength and flexibility.
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