Rotator Cuff exercises for injury recovery and injury prevention shoulder strengthening workout
Today we are talking about rotator cuff exercises for injury recovery and injury prevention! Every year, over 13 million Americans see a physician for shoulder pain, with over 1-in-5 people having a tear in their rotator cuff.
Rotator Cuff injuries often occur from a single traumatic event, sports, but even more commonly arise from everyday “wear and tear”. Either way one or more of the muscles and/or tendons that make up the Rotator Cuff becomes torn or damaged in some way, causing pain and movement restriction.
If you are one of the millions of people facing shoulder problems, I’m so happy you are here. My name is Caroline Jordan and I am a certified health and fitness coach. I want to help you feel better and build bulletproof shoulders!
The first step is talking to your doctor to get a proper diagnosis and a referral to get you in contact with a physical therapist to properly rehabilitate your specific injury.
Once you have recovered, talk to your doctor and/or physical therapist about starting my Rotator Cuff Exercises Strengthening Video Routine to keep problems from reoccurring. This combination of exercises is designed to target all of the muscles that make up the Rotator Cuff to help increase flexibility, endurance, and strength to prevent any future injury to this sensitive area of the shoulder.
When doing this routine start small; use a very light weight and only do a few repetitions instead of the full amount that are done in the video. This will make sure you build a good base of strength and endurance before progressing as doing this routine all the way through with a weak shoulder could cause a fatigue injury, further weakening the shoulders.
These rotator cuff exercises for strengthening are for the supraspinatus, infraspinatus, teres minor, & subscapularis, and many of the muscles around the shoulder. For pain relief & rehab, it’s important to exercise all of these. Just like any other muscle group, the rotator cuff requires strength, flexibility, and stability exercises to function optimally.
While all of the rotator cuff muscles can be isolated and strengthened through various exercises, their true function is to work together to maintain stability of the shoulder joint. To prevent rotator cuff injuries, you want a well-rounded rotator cuff training routine that includes flexibility, isolated strength, and functional strength. These are the tools to create a comprehensive rotator cuff training program and build bulletproof shoulders.
In this video routine I will guide you through flexibility exercises, isolated strength work, and finally talk about how to implement functional strength exercises when your body is ready to progress. Ive put time stamps in the video in the case you want to skip ahead to what you need most. Here are the exercises we will be doing in this video :
Rotator Cuff Exercises Flexibility and Strength Workout
Flexibility:
- Pendulum
- Wall Chest stretch
- Wall slides
- Sleeper stretch
- Assisted flexion with support of strap
Strength:
- Scapular retraction
- Isometric internal
- Isometric external
- Side lying internal rotation
- Side lying external rotation
- I’s Ys Ts Ws
- Plank scap dogs
- Seated row
- Seated bear hug
- Plank tap
As always please check with your doctor or physical therapist before starting this or any exercise routine. This video and its content does not replace medical advice. Ready to try this rotator cuff exercises routine? Press play on the video below and lets use movement as medicine!
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I hope we continue to stay healthy together!
Caroline
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