Do you have constant, nagging shoulder pain? Is that pain preventing you from playing your favorite sport or carrying out day-to-day chores? Or are you recovering from a recent shoulder injury? To get relief from shoulder pain, you need to do gentle shoulder exercises targeting the rotator cuff muscles – the four muscles that help in various movements of your arm. The exercises will help improve range of motion, reduce pain, and increase strength. Scroll down to know about various rotator cuff exercises. Note: Do not do these exercises without your doctor’s permission. In This Post, You Will Know…What Are The Rotator Cuff Muscles?![]() Shutterstock The rotator cuff muscles are a group of four shoulder muscles that help in the movement of your arms and shoulders. Also referred to as SITS, the four muscles of the rotator cuff are:
These muscles help stabilize your shoulders when your hands move to do various tasks. Your hand movement can range from abduction to external and internal rotation and repeated pulling (as during playing tennis). Without enough strength, balance, and stability, it would be impossible to lift your arms and do various movements freely. If you have a shoulder injury, you know that even lifting your hand becomes extremely painful. So, what causes rotator cuff muscle pain? Find out in the next section. What Causes Injury To The Rotator Cuff Muscles?Injury and pain to the rotator cuff muscles are caused due to overuse of your hands and shoulders. Poor posture and conditioning and incorrect techniques may also lead to irritation, inflammation, calcification, degenerative thinning, and tendon tear. A rotator cuff muscle injury can also occur due to aging. Here is a list of rotator cuff injuries:
When any of these four injuries occur, you may experience pain and other symptoms. What are the other symptoms? Scroll down to find out. Symptoms Of Rotator Cuff Injury
If you have any of these symptoms, you must check with your doctor immediately. Your doctor will ask about your daily activity routine, medical history, and age, do a physical examination, and may ask you to get an X-ray and/or MRI done. If a rotator cuff injury is confirmed, you will be on NSAIDs or may require to opt for surgery. Post surgery, the recovery will take place in four different stages:
In this post, I will talk about the exercises recommended in the third and fourth stages of recovery. You will learn about the various active exercises you may perform under the supervision of your physical therapist. Talk to your doctor and therapist before starting these exercises. At any time, if you experience increased pain, stop immediately and seek medical attention. With these points in mind, let’s see which exercises are best for increasing strength, stability, and range of motion after rotator cuff injury. 12 Best Exercises To Strengthen The Rotator Cuff Muscles After Injury1. Side-lying External RotationTarget – External rotators How To Do
Sets And Reps 3 sets of 8 reps in the initial stage. Increase the reps and sets as you progress. 2. High-To-Low RowsTarget – Rhomboids, traps, and lats. How To Do
Sets And Reps 3 sets of 8 reps 3. Reverse FlyTarget – Posterior deltoids, rhomboids, and traps. How To Do
Sets And Reps 3 sets of 6 reps 4. Lawn Mower PullTarget – Anterior deltoids, pectorals, lats, biceps, and hamstrings. How To Do
Sets And Reps 3 sets of 8 reps 5. Doorway StretchTarget – Subscapularis and pectoralis. How To Do
Sets And Reps 2 sets of 6 reps 6. PendulumTarget – Shoulder joints How To Do
Sets And Reps 5 sets of 10 clockwise and 10 anticlockwise movements. 7. Crossover Arm Stretch-Low RowsTarget – Posterior deltoids, lats, and triceps. How To Do
Sets And Reps 2 sets of 10 reps 8. Sleeper StretchTarget – Posterior shoulder How To Do
Sets And Reps 3 sets of 5 reps. 9. Shoulder External RotationTarget – Teres minor, posterior deltoid, and infraspinatus. How To Do
Sets And Reps 3 sets of 8 reps 10. Shoulder Internal RotationTarget – Subscapularis, teres major, and lateral deltoids. How To Do
Sets And Reps 3 sets of 8 reps 11. Resisted Shoulder ExtensionTarget – Teres major, lats, posterior deltoids, and triceps. How To Do
Sets And Reps 3 sets of 8 reps 12. Shoulder Abduction Using A Resistance BandTarget – Deltoid and supraspinatus. How To Do
Sets And Reps 3 sets of 10 reps There you go – 12 best rotator cuff exercises to reduce pain and increase the range of motion. Do these exercises, and you will feel better for sure. However, do not rush your recovery. It will take at least 2-3 months if you have had shoulder surgery recently. Take your medicines and consult your doctor before starting any new exercise. Also, inform your doctor or physical therapist if you experience increased pain after doing an exercise. The post How To Reduce Shoulder Pain – 12 Best Rotator Cuff Exercises appeared first on STYLECRAZE. from https://www.stylecraze.com/articles/rotator-cuff-exercises/
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