Is your rotator causing you pain? Perhaps you have been diagnosed with a injury or maybe it just feels like the shoulder “gives out” when performing certain exercises or activities. Exercises for rotator cuff injury and pain must be performed a specific way, or else you run the risk of making the problem much worse.
Exercises should be a combination of resistance training to enhance strength, and stretching to enhance range of motion and flexibility
The rotator cuff is comprised of four small muscles that keep the ball and socket joint intact. Because these muscles are so small, it is important not to overwork them with heavy weights. Light dumbbells around 8-12 pounds for men and 3-5 pounds for woman is a good place to start.
Rotator cuff muscles respond best to higher reps. Start any new exercises in the 12-15 rep range and build up to as high as 20-25 reps as you get stronger.
Exercise the rotator cuff muscles every other day to give the muscles a chance to retrieve. Stretching can be performed daily.
Symptoms you might have a rotator cuff injury
* Pain and weakness in the shoulder
* Decreased range of motion
* Hurts to lay on the arm
* Pain gets worse while sleeping
* Overhead movements are painful
* Pain when reaching behind the back
The good news is many people can reach a complete recovery using natural, non-intrusive methods or surgery. Just don’t wait too long before seeking specialized advice. Hoping the problem will “disappear” may rule to a more serious condition or possibly a tear. The quicker you begin the proper treatment, the less likely you will need corrective surgery.
It is important not to choose a random group of exercises for rotator cuff pain without the advice of a specialized. Doing so will only aggravate the injury. This is a sensitive area of body and must be approached a very specific way. A physical therapist that specializes in rotator cuff rehab will guide you by a step-by step course of action so you can get complete, pain-free range of motion again.