| Why? Isn't having an injury necessitate one carry out | | | | body towards the other side. As it passes in front of |
| some light and simple exercises to temper the muscles | | | | your body, use your free arm to apply a little pressure |
| and hasten the healing process? Fact is, stretching and | | | | in the elbow. |
| strengthening stimulate the cells which are located in | | | | Chest Raises. Picture yourself lying on a flat surface |
| the inflamed or injured area. | | | | doing push-ups, well, not really. Though it is similar to |
| Usually, an inflamed tissue exemplifies an increase fluid | | | | that. Doing push-ups with a rotator cuff injury is absurd. |
| between and among the cells, an increase in the | | | | While lying on your belly and both arms on your sides, |
| number of new blood cells and an increase in the | | | | try to raise your upper chest up to the point of pain |
| amount of inflammatory cell type. Consequently, the | | | | (but don't go over your threshold of pain). |
| body produces new collagen tissue in an attempt to | | | | Maintain this position for 5 seconds. Then rest for |
| repair the torn or damaged tissues. | | | | about 15 to 20 seconds. If you can't hold the stance |
| However, this process may be put into a halt if the | | | | for 5 seconds try to start with 3. Repeat the series of |
| shoulder is immobilized. And instead of producing the | | | | actions 10 times. Cut it short if your body tells you to. |
| needed tissue in the injured region, utter disorganization | | | | Bicep Curls. Again, in an upright position, completely lift |
| takes place. Here enters the mandatory stretching and | | | | and extend your arms sideways while holding weights. |
| gentle warm ups - to stimulate the cells to generate | | | | A couple pound of weight for each hand will do. Some |
| collagen down the lines of stress. | | | | would even opt to work with 5-pound weights. |
| With that said, wouldn't it be wise to know the causes | | | | While grasping the weight palm facing upwards, flex |
| that may bring about this kind of injury? Medical | | | | the arms into an angle between 110 to 90 degrees. If |
| professionals state most shoulder injuries are brought | | | | pain starts to take its toll and you're barely in the angle |
| about by two causes. The first is general wear and | | | | stated above, just retain the arm in that position. Five |
| tear and the second would be applying too much | | | | to ten seconds will do. Repeat the process for |
| force on the tendons. The wear and tear of the | | | | approximately ten times, but remember not to over do |
| tendons, or degeneration as the experts call it, is | | | | it. |
| attributed to the amount of oxygen and nutrients it | | | | Bradford Press. With the use of a lightweight barbell |
| receives. | | | | (or a broom if the weight of a barbell cannot be |
| The tendons located in the rotator cuff muscles | | | | sustained by the shoulder muscles) grip the bar a little |
| receive extremely little blood supply, thus making it | | | | wider than the length of your shoulder. Push the bar up |
| susceptible to deterioration as time goes by. With | | | | and over your and lower it behind your head. Then |
| regards to the excessive strain or force, this is quite | | | | from behind, bring the bar towards the top of the head |
| simple. If one lifts an object that is too heavy, the force | | | | and upfront. Repeat the alternate steps 20 times. |
| is directly placed upon the tendons and cause shoulder | | | | Note: For both the Bicep Curls and Bradford Press or |
| problems or rotator cuff injuries. | | | | any exercise that requires weights for that matter, |
| Now, what are the safe exercises when one has | | | | these activities are designed for the advance level. Do |
| rotator cuff injury? Here are a few of them. | | | | not use weights if you've just begun rehabilitation, |
| Arm Swings. As the name suggests, do some arm | | | | especially when you've recently undergone surgical |
| rotations. That's basically it. Using the sole weight of | | | | repairs. |
| your arm, perform 10 to 20 rotations forwards and | | | | To cap of the discussion, it is still recommended that |
| backwards. | | | | you seek professional help before committing to any |
| Cross Body Reach. Simply stand in an upright position, | | | | exercise regimen or rehabilitation scheme. |
| raise one arm forward and gently bring it across the | | | | |