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  • rotator cuff training

    Hi guys. This is the first time i say anything here but I have read alot and learn alot.

    I am wondering, how do you guys train your rotatorcuff?

  • #2
    There are many Rotator Exercises that you can do to help the four Rotator muscle, Infra, Supraspinatus, Teres Minor and the Subscap, they are all rehab exercises but they can be done on days off if need be if you are having problems. Ok I will say my most hated word, "stabilizers", they will get worked in any program, but some exercises are more damaging then others, talk to older lifters about Rotator problems from Flat Benching, we all have them...
    "That damn log book"

    www.trueprotein.com Highest quality protein at the lowest price...

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    • #3
      Four Exercises to Strengthen the Muscles of Your Rotator Cuff

      Remember that the exercises described which help strengthen the muscles of your shoulder (especially the rotator cuff), should not cause you pain. If the exercise hurts, use a smaller weight and stop exercising when the pain begins.

      Perform each exercise slowly: lift your arm to a slow count of three and lower your arm to a slow count of six.

      Warm up before adding weights: stretch your arms and shoulders and do pendulum exercises (bend from the waist, arms hanging down; keeping arm and shoulder muscles relaxed, move arms slowly back and forth).

      Keep repeating each exercise until your arm is tired. Use a light enough weight that you don't get tired until you've done the exercise about 20 to 30 times. Increase the weight a little each week (but never so much that the weight causes pain): start with 2 ounces the first week, move up to 4 ounces the second week, 8 ounces the next week, and so on.

      If you do all four exercises three to five times a week, your rotator cuff muscles will become stronger and you'll regain normal strength in your shoulder. Each time you finish doing all four exercises, put an ice pack on your shoulder for 20 minutes. It's best to use a plastic bag with ice cubes in it, or a bag of frozen peas, not gel packs.

      Exercise 1.

      Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90 degrees and your hand down. Keep your elbow bent and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your right arm.


      Exercise 2.

      Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90 degrees and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it's level with your shoulder. (Hint: this is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your right arm.

      Exercise 3.

      Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90 degrees. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: this is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your other arm.


      Exercise 4.

      In a standing position, start with your right arm halfway between the front and the side of your body, thumb down. Raise your right arm until almost level (about a 45 degree angle). (Hint: this is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your other arm...
      "That damn log book"

      www.trueprotein.com Highest quality protein at the lowest price...

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      • #4
        I'll be giving those a try as bowling has motivated my tendonitis to make a comeback out of retirement. thanks
        www.trueprotein.com shw744
        The only dumb question is the question not asked.

        Shawn SHW744 (<-Geez didnt you just get 8lbs free a couple days ago-lol?--this guy could sell shit to a septic tank-hes got the gift)<-Anonymous

        Getting big= (Eating like a king and crapping like a horse) + (Lifting heavy ass weights) < A wise man once said "Ain't nobody want to lift no heavy ass weights!"

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        • #5
          Originally posted by SWW007
          I'll be giving those a try as bowling has motivated my tendonitis to make a comeback out of retirement. thanks
          If you have access to a Electrostimulation machine and a Ultra Sound machine I should tell you to get on it for two weeks and this will help you out big time. Electro for 15 minutes two times a day with ice, am and pm and Ultra at 6 minutes, 2 mhz, in between the Electro, it would be awesome if you can find a Electro machine that has Target on it so you can use 4 pads and surround the area of the injury...
          "That damn log book"

          www.trueprotein.com Highest quality protein at the lowest price...

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          • #6
            I'll definitely look into it. Once again thanks!
            www.trueprotein.com shw744
            The only dumb question is the question not asked.

            Shawn SHW744 (<-Geez didnt you just get 8lbs free a couple days ago-lol?--this guy could sell shit to a septic tank-hes got the gift)<-Anonymous

            Getting big= (Eating like a king and crapping like a horse) + (Lifting heavy ass weights) < A wise man once said "Ain't nobody want to lift no heavy ass weights!"

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