| The last couple of weeks I did more push-ups and | | | | whole time. You should feel your rotator cuffs get |
| pull-ups that I ever did before. Maybe, I got addicted by | | | | warmed up. After you are finish with the movement, |
| the results. Whatever the reason, my shoulders | | | | switch the grip on the dumb bell by flipping over your |
| especially my rotator cuffs started to hurt. Here is an | | | | grip on it. Do the same pulsating movement twice. |
| effective exercise and stretch that you can do to | | | | After you are finish, you will hold the edge of the light |
| properly warm-up and stretch your rotator cuffs. | | | | dumb bell with your finger tips. Pretend you are using |
| You will need a single dumb bell that weighs no more | | | | the dumb bell to sign your full name. It will be tough |
| than 2 pounds. You are not trying to get a heavy duty | | | | especially towards the end. Make sure you are not |
| shoulder workout. We are going to warm-up your | | | | holding our breath. Remove the strain from your face |
| rotator cuffs and then stretch them accordingly. It is | | | | and hands (do not squeeze so tight). This will ensure |
| important that if you feel excessive pain anytime | | | | that you relax. Now, do the same process for your left |
| during the process then you must immediately stop | | | | shoulder and rotator cuff. You have properly warmed |
| and seek medical attention. There may be some | | | | up your rotator cuffs. It should feel warm all over your |
| serious damage to them that requires medical | | | | shoulders. |
| attention. More often than not, they have been | | | | Now, you can stretch them accordingly. Grab a pole or |
| strained. | | | | even the edge of a doorway with your thumbs facing |
| We will start with the right shoulder and rotator cuffs. | | | | up. Spread your feet wide. Move up and down as you |
| Lie down on your left side with your left hand | | | | inhale and exhale to get a good stretch on your |
| supporting your head from the side. Keep your right | | | | shoulders. Do this for about 30 seconds. Now, grab the |
| elbow bent and attached to your right hip throughout | | | | pole or the edge of a doorway with your thumbs |
| the whole exercise. This is important because we will | | | | facing down. Spread your feet wide. Do the same |
| be moving your right forearm and hand and down | | | | stretching motion for about 30 seconds. Do the same |
| without moving your elbows or upper arm (your biceps | | | | with your other shoulder. |
| and triceps). Now with the light dumb bell on your right | | | | You rotator cuffs and shoulders should feel great and |
| hand like you are going to do curls. Pulsate up and | | | | warmed up. Also, resting your shoulders will help it heal |
| down (moving in short motions perpendicular to the | | | | properly. Keep trying to get the proper feel of your |
| ground) as you are moving your right hands and | | | | shoulders in this warm-up and stretch. Your shoulders |
| forearm up and down your chest. Go up and down | | | | will love you for it. |
| your chest twice. Make sure you are breathing the | | | | |