Improve your rotator cuff injury with the right exercise.
Posted Jul 19 2010 9:36am
Rotator cuff injuries require exercise to rehabilitate. It is important to do the right exercise to strengthen and stabilize the muscle. Working out at the gym is good as long as you do the right exercise.
Building rotator cuff muscles by using weights is very important exercise to add. The best way to build muscle mass is to lift the weight against gravity. And I see people trying to do this but they may not be working the muscle they think they are working.
If you want to work your deeper shoulder muscles, say the rotator cuff muscles, the same principle applies. It must be done against gravity. I see people in the gym standing up holding the weight and moving the weight closer to their body (internal rotation) and away from their body (external rotation). Yes these are the motion that the rotator cuff does but doing the movements standing is working the biceps muscle, not the rotator cuff. The correct way to do the exercise is to lay on your side and do the exercise. For example, to work the right rotator cuff, hold the weight in the right hand, lay on the right side, and perform internal rotation. Then, continuing to hold the weight in the right hand, lie on the left side and perform external rotation against gravity. You will feel a definite difference in the shoulder workout.
Another thing that people do in the gym that prevents the maximum benefit is to fail to move the weight through the full range of motion. They will extend ¾ of the way or only flex half the way. This prevents the entire muscle from gaining strength. And if you need to use that muscle during your day, you will only be strong in a smaller range.
If you are wondering if your work out is the best you can do, feel free to contact me and I would be happy to discuss what your program is all about. I would be happy to give you whatever guidance you need. Visit our website at www.southingtonchiropractor.com as well for exercise information.
Rotator cuff injuries require exercise to rehabilitate. It is important to do the right exercise to strengthen and stabilize the muscle. Working out at the gym is good as long as you do the right exercise.
Building rotator cuff muscles by using weights is very important exercise to add. The best way to build muscle mass is to lift the weight against gravity. And I see people trying to do this but they may not be working the muscle they think they are working.
If you want to work your deeper shoulder muscles, say the rotator cuff muscles, the same principle applies. It must be done against gravity. I see people in the gym standing up holding the weight and moving the weight closer to their body (internal rotation) and away from their body (external rotation). Yes these are the motion that the rotator cuff does but doing the movements standing is working the biceps muscle, not the rotator cuff. The correct way to do the exercise is to lay on your side and do the exercise. For example, to work the right rotator cuff, hold the weight in the right hand, lay on the right side, and perform internal rotation. Then, continuing to hold the weight in the right hand, lie on the left side and perform external rotation against gravity. You will feel a definite difference in the shoulder workout.
Another thing that people do in the gym that prevents the maximum benefit is to fail to move the weight through the full range of motion. They will extend ¾ of the way or only flex half the way. This prevents the entire muscle from gaining strength. And if you need to use that muscle during your day, you will only be strong in a smaller range.
If you are wondering if your work out is the best you can do, feel free to contact me and I would be happy to discuss what your program is all about. I would be happy to give you whatever guidance you need. Visit our website at www.southingtonchiropractor.com as well for exercise information.