| Have you ever had trouble with your shoulder? If you | | | | At the top of the movement, your palms should be |
| haven't yet, you more than likely will within your lifetime. | | | | facing downward and the dumbbells should be at the |
| Anyone who does any kind of physical activity | | | | same height as your elbows. Do Not tilt the front of |
| regularly like running or sports is at high risk for having | | | | the dumbbell down like a pouring water motion. This will |
| a rotator cuff injury. The more activity you do, the | | | | increase the impingement on the tendons and cause |
| more risk you have for this problem. You are still at | | | | inflammation. |
| risk even if you never shoot a basketball or workout. | | | | Behind the Neck Anything |
| By regular daily activities, the rotator cuff gets | | | | Performing exercises like pull ups, lat pulldowns, or |
| stretched, pulled, and beaten. Over time, the wear and | | | | shoulder press behind the neck can be very |
| tear can limit your shoulders' range of motion and | | | | dangerous on your shoulder. Doing exercises like this |
| cause you chronic shoulder pain. It's okay though. Most | | | | require a lot of flexibility in your shoulders. Over time, |
| of these injuries can be prevented by only a few | | | | the rotator cuff can't handle the stress of the weight in |
| minutes of work. | | | | the behind the neck position. |
| When trying to prevent rotator cuff injury or | | | | Upright Rows |
| rehabilitate an already injured one, three things need to | | | | If you have problems with your shoulder already, this |
| be done. Strengthening the muscles around the rotator | | | | exercise should be eliminated completely. This position |
| cuff reduces the risk of injury and restores function in | | | | pinches the tendons accelerating rotator cuff |
| an injured shoulder. Stretching the shoulder also helps | | | | degeneration. Doing this exercise, may cause |
| decrease your risk of injury, but also increases range | | | | developing tendinitis. |
| of motion. The right form must be used on some | | | | Here is a good routine to add to your normal exercise |
| exercises to prevent cuff injury. | | | | at least 3 times per week. |
| Even if only 1 shoulder is injured, you should still work | | | | 3 sets of 12 reps Cuban Rotations |
| BOTH shoulders. By building strength in the healthy | | | | 3 sets of 12 reps "L" Flyes |
| shoulder, you reduce the risk of an injury. We want to | | | | 3 sets of 12 reps Internal Rotators |
| make sure you build balanced strength across the | | | | Here are some final notes on these exercises. Build up |
| body. There is evidence of training a healthy muscle on | | | | your strength slowly on these exercises. Start with a |
| one side of the body will positively affect the | | | | very light weight and gradually increase. These |
| corresponding muscle on the other side. | | | | exercise should be added to your workouts 3 times |
| Lets talk about some common exercises that could | | | | per week. They can be performed as a warm up for |
| cause a problem on the shoulder. | | | | your workouts. |
| Side Delt Flyes | | | | |