subject: If My 13 Year Old Know This Much as Regards Rotator Cuff Exercises, You Should as Well [print this page] If My 13 Year Old Know This Much as Regards Rotator Cuff Exercises, You Should as Well
Rotator cuff injury occurs as a result of poorly coordinated physical work or exercises that disable the entire connective tissue of the shoulder. If you happen to push an extra large manual trolley fully loaded on heavy wheels or machinery and certainly you hear a popping sound from your shoulder, take note that is nothing but an injury. Many at times it occurs also during a field sport exercises or in the gym; weight lifting is not a matter to be taken lightly it has given many men and women a tough schedule.
The exercises for these injured muscles the Supraspinatus, teres minor subscapularis and infraspinatus are well mapped to be followed to the letter. Exercises are very crucial in this area as one way of increasing the flow of blood so as to speed up healing.
Among the good exercises certified and known to heal the rotator cuff muscles, one of them is tube external rotation exercise. This exercise touches the teres minor and infraspinatus. It is called tube because it involves the use of a tube as a tool which you will be required to place just above the waist. It is a firm spindle of a tube strong enough to provide the needed resistance. The firm height of the tube is elbow high; you get hold of the end of it firmly and move away from the origin of the force of resistance. Get hold of the handle and place at your belly; as you stand. Stand firm and feel the resistance created as your hand is fully touching your belly. Bring in the motion now, making sure your hand is fully relaxed, in a slow manner rotate your arm. Do this for as long as it is not irritating any pain.
The lying dumbbell external rotation is another which in fact was and it is very popular. It works on teres minor and infraspinatus it was being used a lot before the arrival of the tube external rotation. This one is very straight; you lie on one side with one hand supporting the body on the floor or any bench that is available. The hanging hand is now fixed; the elbow on the hip below. Fixed your elbow to your side and let your deltoids be free and relaxed as much as possible. Start the motion slowly; rotate the dumbbell as much as you can; let it go as much as possible. Move on and pause after some rounds and repeat again.
There is also the lying dumbbell internal rotation which works on subscapularis. You can use a bench or any seat provided it can allow you free movement within. You start by lying on the side and straightening the hand parallel to the body. Then now rotate the whole hand as much as possible. You repeat this severally with short rests in between.
The tube internal rotation works on subscapularis and uses the same tube but this time it is handled slightly differently. The level is placed just the same as your belly button, now fix it and move away while the tube is firm. At this point, rotate your arm slowly until you r hand touches the belly.
