Do you want to know the best rotator cuff exercises to repair an injured shoulder? A rotator cuff is a group of muscles and tendons that hold the shoulder together and help you move your arm.
If you injure your rotator cuff, it’s challenging to do everyday activities, like reaching up to get something out of a high cabinet or lifting your child. But don’t worry–there are exercises you can do to help repair your rotator cuff and improve shoulder function.
This article will discuss the best rotator cuff exercises for repairing an injured shoulder. We’ll also provide instructions on how to do these exercises correctly. So if you’re suffering from a rotator cuff injury, keep reading!
The Best Rotator Cuff Exercises for Shoulder Injury Recovery
Different rotator cuff exercises can help you recover from a shoulder injury. Here are some of the best:
1. External Rotation with a Band:
This exercise strengthens the rotator cuff muscles and helps to improve the range of motion in the shoulder. To do this exercise, you’ll need a resistance band. First, loop the band around your upper arm above the elbow. Then, holding the band in place with your other hand, slowly rotate your arm out to the side. Return to the starting position and repeat.
2. Internal Rotation with a Band:
This exercise is like the external rotation exercise, but it targets the rotator cuff muscles differently. To do this exercise, you’ll again need a resistance band. First, loop the band around your upper arm above the elbow. Then, holding the band in place with your other hand, slowly rotate your arm across your body. Return to the starting position and repeat.
3. Shoulder Flexion:
This exercise helps stretch and lengthen the rotator cuff muscles. To do this exercise, stand tall with good posture, and raise one arm straight out in front of you. Then, keep your elbow straight and raise your arm until it is parallel to the ground. Return to the starting position and repeat.
4. Shoulder Extension:
This exercise is the opposite of shoulder flexion–it helps strengthen the rotator cuff muscles. To do this exercise, stand tall with good posture, and raise one arm straight out behind you. Then, keep your elbow straight and raise your arm until it is parallel to the ground. Return to the starting position and repeat.
5. Seated Row:
This exercise helps strengthen the rotator cuff muscles and the muscles in the back and shoulders. To do this exercise, sit on the edge of a chair with a good posture. Place your feet flat on the ground and hold a resistance band in both hands. Also, pull the band towards you, keeping your elbows close to your body. Return to the starting position and repeat.
Instructions on How to Perform Rotator Cuff Exercises Correctly
Now that you know some of the best rotator cuff exercises for shoulder injury recovery, it’s essential to learn how to do them correctly. Here are a few tips:
- Make sure you warm up before doing any of these exercises. For example, a brief 5-10-minute walk or light jog is excellent for warming up your shoulders and rotator cuff muscles.
- Be sure to use proper form when performing these exercises. Thus, this means maintaining good posture and avoiding any jerking or twisting motions.
- Don’t push yourself too hard–start with light resistance and gradually increase as you get stronger.
- If any of these exercises cause pain, stop immediately and consult your doctor.
Rotator cuff exercises are a great way to help repair an injured shoulder. Be sure to use excellent form and start with light resistance. If you experience any pain, stop immediately and consult your doctor.
The Last Word on the Best Rotator cuff Exercises to Repair an Injured Shoulder
The rotator cuff muscles are essential for shoulder movement and stability. When you injure these muscles, it’s difficult to perform everyday activities and even more challenging to exercise the shoulder. However, several exercises can help strengthen and rehab the rotator cuff muscles. Also, compound exercises that workout the shoulders naturally with other muscle groups are a great way to strengthen the shoulders and rotator cuff.
We’ve outlined some of the best exercises for you here, so be sure to try them if you’re dealing with an injured shoulder. Don’t push yourself too hard in the beginning. Instead, start slowly and slowly increase the intensity as your shoulder gets more robust. And consult with your doctor before starting any new exercise regimen. Also, if you have back problems, check out this video. Have you tried any of these rotator cuff exercises? What has been your experience?