Top 5 Exercises For Rotat...



Exercises can be helpful in managing rotator cuff injuries, which are common injuries that affect the muscles and tendons that attach the shoulder blade to the upper arm bone. Physical therapy and specific exercises can help improve strength, flexibility, and range of motion in the affected area. Exercises can also help reduce pain and prevent the development of muscle imbalances. Strengthening exercises for the rotator cuff and other shoulder muscles, as well as stretching and range of motion exercises, may be recommended.

1.Pectoralis Stretch

Stand up straight in a doorway.
Place your affected arm at shoulder height on the door frame.
Bend your elbow to 90 degrees so that your forearm runs up the door frame.
Place one foot in front and one behind for stability.
Keep your spine straight and rotate your body away from the door frame, while gently pushing forwards.
You should feel a stretch across the front of your chest.

2.Row, Lawnmower

Stand on a resistance band under the foot on your unaffected side.
Hold the long end of the band in your affected hand, reaching diagonally across.
Bend your knees and lean forwards whilst gathering some tension in the band.
Hold this posture with your legs and body as you pull up and out against the resistance of the band.
Allow your body to rotate with the movement.
The movement is lead by the elbow.

3.Shoulder External Rotation

Lie on your good side with a weight in your affected hand.
Keep the upper arm resting on your side and bend the elbow to a right angle.
Keeping the upper arm in contact with the body, rotate your forearm upwards.
Make sure you do not roll back with your body.
Control the movement back to the start position, and repeat.
Ensure you keep your shoulder blades back and down throughout.

4.Reverse Fly T

Hold a resistance band in both hands and gather up some tension.
Start with your hands at chest height and your arms straight and move them out in a “T” shape, keeping your shoulder blades back and down.
Control the movement back to the start position and repeat.

5.Pendulum Shoulder PROM

Lean onto a table with your good arm, letting your affected arm dangle forwards in front of you.
Using gentle movements of the body, let this arm swing backwards, forwards, side to side, and in circles.
The more you lean your body forwards, the more you will exercise the arm.

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

Personalized Exercise Program By CB Specialists.

If you're looking for personalized exercises for a Rotator Cuff Injury, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.

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