| There are many shoulder conditions that can be cured | | | | implementing specific exercises for the rotator cuff. |
| with specific rotator cuff exercises. Shoulder | | | | Unlike general shoulder exercises performed in the |
| Tendonitis and/or Bursitis, Impingement Syndrome and | | | | gym like military presses, these movements are |
| Frozen Shoulder, to name the most common. Also | | | | specifically targeted at the rotator cuff, not the Deltoid |
| injuries arising from accidents and falls, such as rotator | | | | or the Trapezius. They mainly consist of external and |
| cuff tears and dislocated shoulders. All of these can | | | | internal rotational exercises to help strengthen the cuff |
| be cured successfully with specific exercises for | | | | muscles and tendons. |
| rotator cuff. | | | | Likewise, a rehabilitation program following a tear or |
| Many aspects can can go wrong with the complex | | | | surgery greatly benefit from the same protocol, |
| yet delicate set up of a shoulder, from wear and tear | | | | providing a period of rest is first assigned in order to |
| to inflammation and pain, from scars (adhesions) to | | | | allow the tendons to heal before exertion. During this |
| tears. Whenever a person finds him/herself affected | | | | phase, called passive phase, only a physical therapist |
| by a rotator cuff condition, he/she may be in for a long | | | | can perform the exercises by moving the patient arm. |
| journey to recovery. Whatever the condition, it always | | | | Once the tendons are sufficiently strong, an active |
| starts with pain on the side that later may extend | | | | phase can be started without any resistance but the |
| down to the elbow or even the neck and the back, | | | | arm natural weight. Upon further strengthening, light |
| depending on gravity. Having suffered myself from a | | | | resistance can be applied to reinforce muscles and |
| Frozen Shoulder, I know first hand how disabling it is to | | | | tendons to full flexibility and functionality. |
| live with pain and limited range of motion. The worst | | | | 6 or 7 main rotator cuff exercises are all that is |
| aspect of any shoulder condition is that it usually takes | | | | needed to target the cuff from all angles, reducing |
| a long time to heal naturally. | | | | inflammation and providing foundation for the cuff |
| The rotator cuff is made up of 4 different muscles | | | | strength and fitness. Even when the shoulder is healed |
| called, Supraspinatus, Infraspinatus, Teres Minor and | | | | and healthy, these exercises should be performed as |
| Subscapularis. These attach themselves to different | | | | part of training routines to keep them strong and |
| parts of the shoulder blade, the scapula, and converge | | | | capable to assist and withstand all other shoulder |
| into the top of the arm bone, the Humerus. They | | | | exercises and movements played in sports or |
| surround the joint keeping the arm ball into its socket, | | | | performed in the gym. |
| the Glenoid, working together in synchronizing fashion. | | | | Rotator cuff exercises should be performed regularly |
| Unfortunately this complex set up is also prone to | | | | for best results. Consistency is the key to a successful |
| conditions and wear and tear. This is the catch nature | | | | rehabilitation program, while poorly executed exercises |
| gave us to pay for the most flexible of all joints of the | | | | can on the contrary increase healing times. It is best to |
| human body. | | | | avoid throwing movements and over head presses |
| Due to the shallow nature of the shoulder joint, the arm | | | | such as military presses or bench presses before the |
| can perform a range of motions unmatched by any | | | | rotator cuff has improved, because they can irritate |
| other joint and it is easy to forget about its flexibility | | | | muscles and tendons even more. |
| until something goes wrong. The usual protocol for | | | | Many other exercises can be performed, provided that |
| rotator cuff treatment is the prescription of anti | | | | they are designed by a specialist in physical therapy |
| inflammatory drugs such as aspirin or ibuprofen, | | | | with knowledge in the field and experience in rotator |
| prescription drugs, cortisone injections and even | | | | cuff therapy. Since it takes many months for a |
| surgery or manipulation. | | | | shoulder to recover spontaneously, it is not a good |
| However, a properly set up program of rotator cuff | | | | idea to implement exercises taken randomly here and |
| exercises can and will reduce recovery times to a | | | | there, because they could lead to further injury and |
| fraction, freeing the sufferer from drug dependency. It | | | | strain. A visit to a doctor should always be arranged to |
| is common for conditions such as Frozen Shoulder, | | | | have a professional diagnose about your specific |
| Impingement, Bursitis, or Tendonitis to take months and | | | | condition before you start a rehabilitation program. |
| even years to resolve, while this could be avoided by | | | | |