Shoulder Exercises
Video for : Shoulder Rotator Cuff Exercises
1.Rotator Cuff Exercises
The rotator cuff exercises are for preventative measures only. If you currently have pain in the area or rotator cuff damage do NOT perform any of these exercises. Instead seek advice from a qualified Physical Therapist or healthcare professional.
These rotator cuff exercises use light hand weights. However, resistance band exercises could also be adapted to bring about the same adaptations.
Keep to a weight of 2-5 lbs (1-2kg) maximum. Complete 3 sets of 12-15 repetitions for the following exercises in the order below.
External Rotation
1. Lie on side opposite of working arm.2. Start position: Grasp dumbbell and flex elbow at 90° keeping elbow in at side.
3. Rotate arm outward keeping elbow at 90°.
4. Return to start position.
5. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.
Internal Rotation
1. Lie on same side of working arm.2. Start position: Lying on a bench or bed grasp dumbbell and flex elbow at 90° keeping elbow in at side. Forearm should start slightly below parallel to floor.
3. Rotate arm upward keeping elbow at 90°.
4. Return to start position.
5. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.
Horizontal Rotation
1. Stand with your elbows at shoulder level and flexed at 90 degrees.2. Hold a weight plate in each hand and externally rotate your hands up towards the ceiling.
3. Return to the starting position.
2. Wrist Exercises
You can perform the wrist exercises below with either a set of dumbbells or a barbell. Again keep the weight relatively light (although not as light for rotator cuff exercises) and aim for 3 sets of 12-15 repetitions.
Reverse Wrist Curls
1. Sit in upright position and rest forearms on corresponding thighs with the palms facing down.2. Hands and wrists should be off the thighs or table (as shown).
3. Raise the weight by extending at the wrist.
4. Lower the weight and repeat.5. Remember to keep the forearms flat and supported on the thighs or bench throughout the movement. Trunk should be flexed forward at the hips - keep back straight throughout movement.
Wrist Curls
Repeat the exercise above in exactly the same way except start with the palms facing up rather than down. This will work a different part of the forearm muscles.
Wrist Rotation
1. For this exercise use a broom handle or similar sized bar. It should not be heavy like a barbell however.2. Sitting down place one hand on your knee holding the end of the broom handle. Your forearm should be resting flat on your knee.
3. The broom handle should point directly up as though it is extending from your knee. 4. Keeping your forearm flat against your thigh rotate your wrist to the left and then to the right. The broom handle will rotate from pointing directly up to pointing directly out to the left and then to your right. 5. Complete 10 repetitions to each side and then change hands.
Use this wrist and rotator cuff exercises 3 days a week preferably not on consecutive days. You can perform them alongside a weight training program or even at the end of a strength training workout.
It goes without saying that if you suspect you have an injury and these exercises cause you any kind of pain you should seek the advice of a Physician or Physical Therapist. Rotator cuff exercises are an excellent preventative measure but they may only aggravate an existing injury.
3. Resistance Band Exercises
For the resistance band exercises below, complete 2-3 sets of 12-15 repetitions (or up to 25 repetitions for easier colored bands). You should warm up first with 5-10 minutes of light aerobic exercise and cool down with another 5-10 minutes of gentle exercise, plus some stretching exercises.
Resistance Band Squats
1. Start by stepping on the resistance band with both feet shoulder width apart.2. Hold the resistance band at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat.
Resistance Band Bent Over Rows
1. Start by placing the band under one foot and stepping backwards with the other foot.2. Bend over keeping your back flat and stop at a 45 degree angle.
3. Pull the bands up towards your waist keeping your elbows in close together.
4. Squeeze your shoulder blades together when performing rowing motion.
Alternate Lying Chest Presses
1. Lie on your back and place the resistance band under your back and hold the ends with both hands.2. Start by pressing one arm up towards the ceiling and then return to the starting position. Repeat with the other arm.
Diagonal Woodchops
Starting Position: Loop the band under your left foot and grasp either end. Keep hands together and extend arms down towards left foot.1. Bring band up and away in a wood chopping motion.
2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
Triceps Extension with Resistance Band
1. Start by holding the tubing in one hand and placing that hand behind your back.2. Now grab the other end of the band with the arm that is over your head.
3. Extend the top elbow until your arm is fully extended.
4. Return to the starting position and repeat for the prescribed repetitions.
Resistance Band Lunges
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place resistance band under front foot and hold the other end with your hands. 2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.3. Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4. Return to start position.
Lateral Rows with Resistance Band
1. Step onto resistance band with feet hip width apart and knees slightly bent.2. Start position: Grasp ends with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
3. Raise band to side of body at shoulder height keeping elbows only slightly bent.
4. Return to start position.
Biceps Curls with Resistance Band
1. Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.2. Step onto middle of tubing with back foot or both feet.
3. Start position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4. Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement. 5. Return to start position.
6. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
