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Three Of The Best Rotator Cuff Exercises
It is common for us to have lives which are overscheduled and so packed with activities that we have little time for important things like exercise. When we're still young, we can hold up to this stress and strain without much trouble, but when we get older, our bodies become more susceptible to the effects of overwork and stress. One part of our bodies in particular which is vulnerable is the rotator cuff, which is part of the shoulder.
The first sign of a rotator cuff injury is a throbbing pain in the upper arm which recurs periodically. Over time, this pain can become more severe. These symptoms are a sign that a serious rotator cuff injury is in the making - and the only way to prevent this is with rotator cuff exercises.
You can warm up by just stretching your arms and shoulders. Once you are through with stretching them, you can start by bending at the waist. Let your arms hang loose at your side. Shift your arms back and forth while keeping your shoulder and arm relaxed. These rotator cuff exercises need to be done gently and slowly.
The following are exercises which specifically target the rotator cuff. Each should be done for about 30 repetitions. These exercises can be performed with the addition of weights - just don't use weights which are heavy enough to tire you out before you can complete 30 reps. If you're using weights, start with small weights of around 2 oz and work your way up to heavier ones as you progress.
1. The ideal starting position for this exercise is to lie on your stomach on a bed or a table. Start by keeping your hand down and elbow bent at a right angle and raise your left arm to the shoulder level. Then, raise your left hand to the shoulder level by keeping your elbow in bent position. Slowly bring your hand back to your side. Perform about thirty reps of the exercise and then switch to the right hand.
2. For this exercise you need to put a towel roll under your right armpit and lie on your right. Bend your elbow at a right angle and let your left arm remain at your side. Let the forearm rest palm down against your chest. Imitating the backhand swing motion in tennis, you need to raise your left forearm to the shoulder level by rolling your shoulder out. Repeat for about thirty times and then switch sides.
3. Lie on your right side, with your left arm at rest. Keep your right forearm on the bed or table, elbow bent 90 degrees. Raise your forearm up to your chest using a inward roll of the shoulders, much like a forehand tennis swing. Return your forearm to resting position. Repeat 30 times before switching to the other side.
These are all rotator cuff exercises which can increase the strength and tone of your shoulder muscles, which helps to prevent rotator cuff injuries.
About the Author Tom Nicholson spends his time helping carpal tunnel sufferers. You can follow this link to find out more regarding some rotator cuff exercises.
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