Different Kind of Rotator Cuff Exercises

Different type of rotator cuff exercises

If you want to prevent your shoulder impingement and rotator cuff injury, then rotator cuff strengthening exercises play an important role to make your shoulder area strong.It will also help you in a pain free fitness and athletic training. Shoulder movements are involved in many muscles exercises, and rotator cuff is a main stabilizer of the shoulder joint and strengthening the rotator cuff is a most important part of your workout regime.

There are some rotator cuff exercises with their benefits:

1. Internal rotation exercise: It is an important exercise to strengthen your subscapularis muscles. Attach one hand of the cable pulley to a straight bar and grab the handle at mid-biceps curl position with palms face inwards. Keep your elbow constant and pull the arm across your abdomen. Now, get back to the starting position and repeat on the other side. Keep your shoulder joint fixed throughout the exercise.

2. Rotator cuff stretch I: Stand straight with elbows close to your body. Bend your elbows at 90 degree angle, and place the lower arms forward and parallel to the floor. Now, move your hands away from the body and hold this movement for 30 seconds, and feel a good stretch in your shoulder.

3. External rotation exercise: It is an useful exercise to strengthen the infraspinatus and teres minor muscles. Tie one end of the cable pulley or tube to a straight bar and hold the handle at mid-bicep curl position with palms face inwards. Now, pull the arm outwards or away from the body.  Return to the starting position and repeat on the other side. Do not rotate your shoulder throughout the exercise.

4. Rotator cuff stretch II: Stand straight and put your hands on waist and thumbs face frontward. Bend your hips until the body is parallel to the ground. Now, hang your arms towards the floor and hold this position for 20 seconds and get an excellent stretch in your shoulder joint.

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