TargetWoman - Portal for Women

Rotator Cuff Exercises

TargetWoman is a portal dedicated to Women - Pages of lasting value on issues women care about.

Rotator Cuff Exercises
Rotator cuff exercises help prevent injuries to the shoulder joint by increasing strength and flexibility. Learn more about the rotator cuff group of muscles.

Rotator-cuff-exercises are designed to ensure optimal shoulder function by increasing strength and flexibility in the muscles of the shoulder joint and shoulder blade. These rotator-cuff-exercises improve the performance and reduce the risk of injury for many sports including golf, swimming, volleyball, racquet sports and throwing sports such as baseball and softball.


Rotator cuff muscles

The rotator-cuff group consists of four muscles - subscapularis, teres minor, infraspinatus and supraspinatus, which are positioned around the shoulder joint. These muscles are small but serve an important function. The rotator cuff attaches to the humerus (the upper arm bone) and helps lift the arm overhead.

It rotates the arm outward or pulls the hand up behind the head. It also stabilizes the humeral head in the shoulder socket and keeps it in the proper position for good use of the arm. Unfortunately, because of its exposed position, it can easily be injured. These muscles and tendons that connect your upper arm bone (humerus) to the shoulder blade allow a great range of joint motions.

This makes the shoulder the most flexible albeit the least stable joint in the body. The shoulder socket does not hold the ball of the joint as firmly as the hip socket. However there are some rotator-cuff-exercises that help you prevent such injuries.


Rotator cuff injuries are very painful. As the rotator cuff fatigues from excessive use, weakness or lack of endurance, the ball of the shoulder joint becomes more mobile and moves upward. This causes the rotator cuff tendons to come in contact with the bone, which can lead to irritation of the tendon and subsequent inflammation and pain.

Common causes of injury to these muscles are sudden impact, training with very heavy weights, repetitive overhead arm movements and improper posture. Self care and exercise therapy aid in relieving this condition. An arthrogram shows a contrast dye that is injected into the shoulder joint.

It helps in detecting leakage from an injured rotator cuff. Rest and anti-inflammatory medications can help in reducing the severity of the rotator cuff injuries. Sometimes steroid injections and surgery are resorted to.


Rotator cuff exercises for sportsmen

Rotator-cuff-exercises are of special significance to sports persons. It helps them keep their shoulders and arms strengthened and plays a preventive role in avoiding injuries. The rotator cuff provides power and control for the golf swing, tennis stroke, baseball/softball throw and pitch and volleyball serve and spike.

Described below are some general rotator-cuff-exercises that help you strengthen the muscles in your shoulder, especially the rotator cuff muscles. Perform these exercises regularly to strengthen your muscles and prevent rotator cuff injuries. Ensure that these exercises do not cause pain.

In case of pain, stop exercising and reduce the weights. Many rotator cuff injuries can be effectively rehabilitated by a correct exercise program, but this should always be initiated under the supervision of a physician and a therapist. It generally takes at least 6 weeks to gain good strength and flexibility through


Warm up exercises

Stretch your arms and shoulders and do pendulum exercises. For pendulum exercises, bend from the waist, letting your arms hang down. Keep your arm and shoulder muscles relaxed, and move your arms slowly back and forth. Perform each exercise slowly- lift your arm to a slow count of three and lower your arm to a slow count of six.

Now add the weights. Initially use lightweights till your body gets accustomed to it. Increase the weight gradually. Start with 2 ounces the first week, move up to 4 ounces the second week, 8 ounces the next week and so on. Keep repeating each exercise until your arm is tired.


Exercise 1

Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise until your arm is tired. Then repeat the exercise with your right arm.


Exercise 2

Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it is at the same level as your shoulder. This is similar to the backhand swing in tennis. Lower the arm slowly. Repeat the exercise until your arm is tired. Then repeat the exercise with your right arm.


Exercise 3

Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right fore arm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. This is similar to the forehand swing in tennis. Lower the forearm slowly. Repeat the exercise until your arm is tired. This needs to be repeated with the other hand.


Exercise 4

In a standing position, start with your right arm halfway between the front and side of your body, thumb down. Raise your right arm until almost level (about a 45° angle). This is like emptying a can. Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Repeat this exercise for the other arm.


Top of the Page: Rotator Cuff Exercises
More on Women's Diet and Fitness Women Fitness
Posture Correction
Qigong Exercises
Five Tibetan Rites
Piloxing Workout
Calisthenics
Karate For Women
Self Defense for Women
Krav Maga
Circuit Training
Interval Training
Hybrid Workouts
Barre Workout
Eskrima Workout
Learn Tai Chi
Indoor Rock Climbing
Reducing Body Fat Percentage
Fat Burning Zone
PACE Progressively Accelerating Cardiopulmonary Exertion
Non-exercise Activity Thermogenesis

Women Fitness
Morning Exercise and Metabolism
Choosing Fitness Center
Fitness Center for Women
Fitness Weight Loss in women
Home Fitness Equipment
Kid Fitness
Gym Safety Tips
Building Lean Muscle
Lose Belly Fat
Flat Belly Tips

Exercises for Women Exercises for Women
Toned Arms for Females
Hip Flexor Strengthening
How to lose Muffin Top
Plyometric Exercises
Flexibility Exercise Program
Belly Bloat
Body Sculpting Exercises
Core Strengthening Exercises
Core Strengthening Benefits
Exercise for Seniors
Fitness Exercise Articles
Anti Aging Exercise
Rebounder Exercise
Jogging Exercise
Flat Stomach Exercise
Knee Exercise
Butt Exercise
Weight Exercises for Women
Chest Exercise for Women
Stretching Exercise
Lower Back Exercise
Hip Exercises
Leg Exercise
Abdominal Exercise
Face Workout
Face Exercises Benefits
Double Chin Exercise
Eye Exercise Benefit
Thigh Exercises
Stair Climbing Exercise
Isometric Exercise
Pilates Exercise
Magic Circle Exercises
Rotator Cuff Exercises
Arm Exercise
Kegel Exercises for Women
Carpal Tunnel Exercises

Exercise Equipment
Xiser Workout
Foam Rolling Exercises
Rowing Exercise Machine
Elliptical Machine Benefits
Stepper Exercise Machine
Dumbbell Exercise
Weight Loss Calculator
Strapless Heart Rate Monitor
Home Exercise Equipment
Recumbent Exercise Bike
Resistance Exercise Band
Weight Lifting Exercise

Ball Exercise
Kettlebell Exercises
Medicine Ball Exercises
Swiss Exercise Ball
Kamagon Ball Workouts

Top of the Page: Rotator Cuff Exercises