subject: 4 Tips on Helping to Relieve Rotator Cuff Muscles [print this page] Here are some tips on helping to relieve rotator cuff muscles and help to strengthen the shoulder. These tips or exercises aren't intended to cause pain. If you experience pain, stop the exercise, and start over with a smaller weight.
It's important to warm up before using weights. Pendulum exercises work well to first warm up with. To do these exercises, bend over at the waist, and let your arms dangle. Relax your shoulder muscles and arm muscles while moving your arms back and forth slowly. Do this exercise slowly. Count to 3 slowly while lifting your arm up and count to 6 slowly while lowering it. This should work well to warm up the rotator cuff.
Below are tips on helping to relieve rotator cuff muscles and are intended to be repeated until the arm is fatigued. Be sure to use a small enough weight to where you can repeat the exercise 20 to 30 times without getting tired. Keep increasing weight each week little by little, but don't add so much that it causes pain. Your first week, begin with adding 2 ounces. The following week increase the weight by 4 ounces. The third week increase the weight by 8 ounces, and keep progressing.
When finished with the following 4 exercises, cool down with an ice pack for 20 minutes. Take a plastic bag and fill it up with ice or use a frozen bag of peas and put on the shoulder. Doing all 4 of these exercises around 3 to 5 times every week, should relieve rotator cuff muscles and strengthen them also.
4 tips on helping to relieve rotator cuff muscles.
Tip #1
Lay down on your belly on a bed or table. Have your left arm out and have it level with your shoulder and your elbow bent down to the floor at a 90 degree angle and perpendicular to the floor and your hand pointing down. While keeping your elbow bent at a 90 degree angle, raise your hand up slowly until it is level with your shoulder and parallel to the ground. Slowly let your hand down slowly to its original position. Repeat this until you can feel your arm getting tired. Then change to your right hand and do the exercise again.
Tip #2
Lay down on your right side with your right arm fully stretched out above your head. Roll up a towel and put it under the armpit of your right arm. Rest your left arm against your chest keeping your left elbow bent at a 90 degree angle and your palm down. Raise your left forearm up until it is level with your shoulder and parallel to the floor while rolling your left shoulder out. This movement resembles a tennis backhand swing. Then slowly lower the arm back down. Do this over and over until your arm becomes fatigued. After switch your position to your left side and repeat with your other arm.
Tip #3
Lay down on your right side while resting your left arm down the top side of your body. Then take your right arm and bend it at the elbow to 90 degrees, but keep your right forearm positioned on the flat surface. Next raise up your right forearm to your chest while rolling your right shoulder in. This movement resembles a tennis forehand swing. Next slowly lower down the forearm. Do this over and over until your arm becomes fatigued. After switch your position to your left side and repeat with your other arm.
Tip#4
Stand up straight and position your right arm halfway between or in the middle of the front and side of your body with your thumb pointed down. You may have to balance yourself by raising your left arm. Raise up your right arm till the bottom of your hand facing the ground is parallel with the ground. Your arm should end up in a 45 degree angle. This movement resembles pouring out a can. Lift until you feel pain, but not any farther. Then bring down the arm slowly. Do this over and over until your arm becomes fatigued. After switch to your left arm and repeat.
