| A lot of people are looking for a way to enhance the | | | | exercises to continue strengthening and developing the |
| strength of their shoulders. It can be for looks, for body | | | | entire region. |
| building or for rehab from a shoulder injury. Either way, | | | | Here are some really great rotator cuff exercises that |
| one of the best ways to improve the strength as well | | | | anyone can follow for strength, development or rehab |
| as the condition of one's shoulders is through rotator | | | | purposes. These exercises should not cause you pain. |
| cuff exercises. These exercises specifically target the | | | | If you feel any pain, stop exercising. Start again with a |
| tendons and muscles on the person's shoulders. This | | | | lighter weight. |
| area is usually overlooked by a lot of gym goers | | | | Internal Rotation using Dumbbells |
| because exercise machines, barbells and dumbbells do | | | | Lie on side. |
| not specifically target this area. Not exercising your | | | | Hold dumbbell on same side, Bend elbow to 90-degree |
| rotator cuffs can lead to weak muscles and tendons | | | | angle. Keep elbow against body. |
| which in turn would lead to shoulder injuries. Even if you | | | | Slowly lift dumbbell upward and toward body. |
| have strong biceps and triceps, if the rotator cuff can't | | | | Pause, and return to start. |
| support it then it is useless. | | | | Repeat 10 times. Repeat exercise on other side. |
| When it comes to the best rotator cuff exercises, | | | | External Rotation using Dumbbells |
| always go for those programs that target both internal | | | | Lie on left side. |
| and external rotating movements. You should also | | | | With right arm, hold dumbbell next to body, elbow bent |
| remember to target your training program on all the | | | | 90-degrees. |
| four muscle groups that make up your shoulder | | | | Slowly lift upward until back of hand faces backward. |
| instead of just targeting the deltoid muscle. Do not | | | | Return to starting position. |
| include any resistance on your routine at the beginning. | | | | Repeat 10 times. Repeat exercise on other side |
| Once you think you're ready, gradually add resistance | | | | Lateral Raise using Dumbbell |
| to your training program. Resistance can include | | | | Stand or sit in chair. |
| dumbbells and elastic resistance bands. This will help | | | | With arms at side and thumbs pointed upward, slowly |
| you develop all your shoulder cuff muscles and | | | | raise arm to the sides but slightly toward the front (at |
| strengthen the tendons. | | | | about a 30 degree angle to the front of the body) until |
| Regularly doing rotator cuff exercises not only | | | | almost shoulder level. |
| strengthens your muscles, it also adds flexibility. | | | | Repeat 10 times. |
| Continuously doing this would help you avoid further | | | | Lying Lateral Raise using Dumbbell |
| injury on your shoulder. At the same time, if you are | | | | Lie on left side. Hold dumbbell in right hand in, placed in |
| already injured, these are great rehabilitation exercises. | | | | front of thigh, palm facing leg. Keep elbow slightly bent. |
| Just remember the key structure of these exercises | | | | Raise dumbbell slowly until arm is at 45-degree angle. |
| to start out with no resistance at all. As the weeks go | | | | Return to starting position. |
| by, add more and more resistance or weight on your | | | | Repeat 10 times. Repeat exercise on other side. |