Essential Rotator Cuff Exercises To Help You Get Stronger Shoulders

If you visit a gym, you will find different people performing various types of exercises. Some opt for heavy workouts with the use of weights, whereas, some opt for lighter workouts and prefer to do freehand exercises (without the use of any weights). Freehand exercises are normally suggested to people in order to get properly warmed up to perform heavy exercises without getting injured. One of these workouts include rotator cuff exercises. It is quite essential that you perform such exercises in the correct manner to gain the most out of them.

Essential Rotator Cuff Exercises

The rotator cuff is basically a set of 4 muscles and tendons which are crucial in stabilizing your shoulder joint. These muscles also help your arm to remain in the shoulder socket during movement. There are several essential exercises, which are beneficial for your rotator cuff muscles.

  1. Warding Patterns: These type of rotator cuff exercises involve manual resistance and are useful for almost every person from different age groups. You can easily alter the resistance level as per your capabilities. The movements involved in this form of exercise should be within a pain-free range of movements, especially for people who are back from a serious injury.
  2. Quadruped Alternating Arm and Leg Lift: You may say that this form is exercise is best suited for core and posture training. However, quadruped alternating arm and leg lift is also beneficial for introducing proper scapular positioning during motion. You can experience and strong support link to the floor, thanks to the quadruped position and closed-chain. As a result of this, it adjusts the position and strength of your scapular stabilizers better.
  3. Stability Ball Push-Ups: When you perform push-ups on any unstable surface, which may include a stability ball or Indo Board, it forces your rotator cuff to stabilize your glenohumeral joint. However, just remember to keep your spine straight and long in order to avoid hyperkyphosis of your thoracic spine. Just in case you are not able to maintain control, you may place your knees on the floor for better support and control.
  4. Whole Body PNF Patterns: It is good to know that your rotator cuff muscles work together with your kinetic chain. While performing an overhead activity to accelerate any object forward, your entire posterior chain works together in order to slow down the forward momentum of your body. Keeping this fact in mind, it is quite understandable to involve your entire body in similar movement. You can easily perform a whole body PNF patterns in a lunge position or squat position.

Most of the time it is seen that people perform rotator cuff exercises the wrong way. It is needless to say that this may cause serious injuries to your rotator cuff. If you are an athlete, a damage to your rotator cuff may result in an end to your sporting career. This is why it is very important to perform rotator cuff exercises the right way. One wrong movement may result in disaster.



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