Easy Rotator Cuff Exercises

Rotator Cuff Exercises

Many Americans, both athletic and non-athletic, suffer from shoulder pain and dysfunction. Injuries to the rotator cuff muscles that make up the shoulder account for a majority of that pain. By performing rotator cuff exercises, shoulder-pain sufferers are able to find relief. These exercises provide a way to relieve the pain and prevent re-injury.

The shoulder is made of a group of four muscles. These muscles form a functional “cuff” around the shoulder, creating stability and movement for the shoulder joint. These muscles make elevating and rotating the shoulder possible. All four muscles originate on the shoulder blade and attach on the upper arm. The tendons of these muscles actually run through the shoulder making them prone to injury. Injuries can occur by blunt trauma, overuse, or repetitive motion.

Rotator cuff exercises consist of stretching and strengthening. Stretching helps alleviate pain by reducing muscle tightness and increasing joint mobility. When muscles tighten, the pain response is activated which in turn causes a decrease in shoulder mobility. Decreased shoulder mobility causes an increase in pain. Stretching exercises help to break this pain/decreased mobility cycle.

Stretching exercises are classified as either passive or active. Passive stretches are applied to the injured person by another person. The shoulder is stretched without any effort by the affected person. These stretches can also be done with the assistance of a stick, wall, or pulley. Active stretches are those that the injured person performs by himself by moving his arm into different positions and holding when resistance is felt.

Strengthening exercises should be started once the initial injury has healed. Strengthening before healing is complete will cause greater damage. Strengthening is an important part of the rehabilitation process. Strengthening the involved muscles help to stabilize the shoulder and prevent future injury. Rotator cuff exercises are specific to the muscles that are injured. Each one of the four rotator cuff muscles has a specific motion that it is responsible for. Muscle strength is increased by adding resistance during these motions. Strong muscles are less likely to experience injury.

Performing rotator cuff exercises is a smart thing to do even if you have not experienced an injury. Stretching and strengthening can ensure that the rotator cuff muscles are properly functioning and have sufficient strength to prevent injuries. People that do repetitive shoulder motions on a daily basis should be doing these exercises to prevent overuse injuries from occurring. It is always better to prevent than to have to treat an injury later on.

Whether you are a weekend athlete or you job requires repetitive shoulder motions, you can benefit from shoulder exercises. Don’t wait for injury to set you back. Use rotator cuff exercises to reduce your risk and keep your shoulders healthy.

				already 945 P.E. lesson plans/ activities imported into the database