3 Simple Exercises to Strengthen Your Rotator Cuff
The older you get, the more likely it is you’ll get rotator cuff tendinopathy or tendinosis.
This type of shoulder pain is common if you’re over the age of 30.
If not treated, it can lead to stiffness or weakness in your shoulder.
Most of the time, it’s easily treated.
Each of your shoulders is made up by a group of muscles and tendons called your rotator cuff.
This keeps your upper arm inside your shoulder socket and also gives you the strength and motion to rotate and lift your arms over your head.
You might fall on your arm or it could be from repeated motions in sports or on the job, especially if your work involves heavy lifting or a lot of reaching over head.
If you have rotator cuff tendinopathy, you will notice pain in the outer part of your upper arm, as well as the front and top of your shoulder.
This could be worse when you raise your hands above your head or reach behind you.
Physical therapy has shown to be an extremely effective treatment at managing rotator cuff tendinopathy.
Today’s video shows 3 simple exercises we often prescribe to our patients to help strengthen their rotator cuffs.
- 𝐑𝐞𝐬𝐢𝐬𝐭𝐞𝐝 𝐄𝐱𝐭𝐞𝐫𝐧𝐚𝐥 𝐑𝐨𝐭𝐚𝐭𝐢𝐨𝐧 – While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away. Keep your elbow at your side the entire time. Repeat for 3 sets of 10 repetitions.
- 𝐑𝐞𝐬𝐢𝐬𝐭𝐞𝐝 𝐈𝐧𝐭𝐞𝐫𝐧𝐚𝐥 𝐑𝐨𝐭𝐚𝐭𝐢𝐨𝐧 – While holding an elastic band at your side with your elbow bent, start with your hand away from your stomach, then pull the band towards your stomach. Keep your elbow near your side the entire time. Repeat for 3 sets of 10 repetitions.
- 𝐑𝐞𝐬𝐢𝐬𝐭𝐞𝐝 𝐑𝐨𝐰𝐬 – Holding an elastic band with both hands, draw back the band as you bend your elbows. Keep your about 90 degrees away from the side of your body.