Rotator Cuff Exercises to Relieve Shoulder Joint Injury
If you lift something weight, it may cause the risk of joint injury. One of the joints with the highest risk of injury is shoulder. You need to do exercises, especially that relates to shoulder joint. If you have a shoulder joint injury, you can relieve it with some exercise. The exercises should be chosen wisely. There are many exercises that are recommended for you to relieve your shoulder joint injury. We will discuss about rotator cuff exercises in this article. If you have an injury on your shoulder joints, you can follow these exercises.
9 Rotator Cuff Exercises
1. Doorway Stretch
One of the rotator cuff exercises is doorway stretch. It is very effective to relieve your shoulder joint injury. You do not need to go to a gym to do this exercise. Then, you can do it anywhere, including at home. You can start by standing in front of a doorway. Hold the door frame with your hands. Stretch your shoulder by pulling your body forward so that your shoulder joints will be stretched as well.
2. Side Lying External Rotation
The next idea that you can try is side lying external rotation. It is a good exercise that you need to consider because you can do it in a relaxed position. You need to lie on the side where your shoulder joint injury is on the top. Lift a small dumber with your arm with the side direction for many times. You can do this exercise regularly until your shoulder joint injury is relieved completely.
You can consider high to low rows. It is a kind of exercise where you are required to stretch your shoulder joints using a pull rope machine. It is easy to do this rotator cuff training. You need to hold the band steadily. Pull it toward your own body near the chest. Your shoulder joints will be stretched maximally. So, your shoulder joint injury will be treated soon.
4. Reverse Fly
It will be very effective to relieve your shoulder joint injury with reverse fly exercise. It is one of the most common exercises done by people at a gym. Besides relieving a shoulder joint exercise, it can build muscle fast. You need to stand and hold two dumbbells in each hand to relieve your shoulder joint injury with this exercise. Stretch your shoulder by lifting the dumbbells through your sides. You can start with small dumbbells and you can increase the weight gradually.
5. Lawn Mower Pull
Similar to high to low rows, you can do lawn mower pull exercise. They are similar but they have different positions to do the exercise. In lawn mower pull, you need to pull the band from the bottom toward your chest upward. It will not only be useful for you should joint, but also your wings and back muscles. It becomes one of the rotator cuff exercises that you need to try. You have to do this exercise regularly with a few repetitions and sets per day to get the best result.
Rotator cuff exercises can not only be done at a gym or at home. You can do it through your hobby if you like swimming. Swimming requires you to rotate your shoulder joints. It will help you to relieve the injury on your shoulder joints. There is no rule in this exercise because it relates to your hobby. Regular swimming is better. The more various the style of your swimming, the better it will be.
7. Shoulder Rotation
Shoulder rotation is one of the most common rotator cuff exercises that you can find. It is common to do. This exercise is often to be done for warming up. You can do it easily. Then, you just need to stand and rotate your shoulders. You can start from your right shoulder and then change with your left shoulder. You can rotate them at the same time. It depends on your desire. You can do it for 4 sets with 10 repetitions. It will be very effective to reduce the shoulder joint pain.
8. Shoulder Fly
Similar to reverse fly, shoulder fly can be a good idea to try. You need to stretch your shoulder by lifting dumbbells, but with the different direction. Then, you need to lift the dumbbells with straight hands through frontward. You can lift the dumbbells using your right and left hands at the same time or in changes. So, you need to plan it properly related to the sets and repetitions. You cannot lift too heavy dumbbells because your purpose is to relieve your shoulder joint, not to build muscles.
9. Push ups
Another option of best rotator cuff exercises is push ups. Push ups can be done easily anywhere. It is a kind of exercise where you lift your body with your arms by pulling your hands on the floor. So, the load depends on your body weight. You need to do push ups regularly to get the best result.
That is all the rotator cuff exercises that you need to consider. These exercises will be helpful to relieve the injury on your shoulder joints. These exercises will be effective to prevent shoulder joint injury. Hopefully this will be a useful reference for you to keep your joints.