The rotator cuff can be easily injured. In fact, sometimes people injure their rotator cuff and don't even know how they did it. The problem, once noticed can become serious business. However, there is a solution. Since the rotator cuff is surrounded by a bunch of muscles, like the serratus anterior, perctoralis minor on the anterior and the levator scapulae, pectoralis minor and trapezius on the posterior, strengthening these muscles can go a long way towards avoiding rotator cuff pain and injury.
Isometrics and Non-equipment Exercises
Isometrics are a great way to increase lean muscle mass around your shoulder. Simply by contracting the muscle, holding it, then no longer contracting it, this creates stronger, more sinuous muscle. Push-ups and pull-ups are another way to build muscle around the cuff, and, best of all, they take very little time.
Resistance Bands
If you ever have rotator cuff surgery, your physical therapist will start you off with stretching and once the area heals, she will get you working with resistance bands. Resistance bands are very low impact and allow you to choose the amount of resistance you have to movement. They come in varying levels of thickness so that you can pick what works best for you. The other nice thing about resistance bands is they are easy to use. Simply tie them to a door knob and you have a great lat pull routine. Hook them under your foot to do curls and presses, which are really good for the shoulder and rotator cuff area.
Free Weights
Free weights, like dumbbells or a barbell, are the best way to build real strength and muscle mass in your should area muscles. Exercises like the press (pushing the weight slowly above your head, holding it for a couple of seconds and then slowly bringing it back down) and shoulder shrugs and rolls are about as focused as you can get with that area of the body. If you have a bench, the bench press (laying on your back and pushing the weight up from your chest to extended arms) is another really good exercise, but be careful not to go too hard on the shoulder area and risk injury.
About The Author
Patrick Cameron is a freelance writer with 10 years of diverse experience in consumer goods branding, promotions and retail communications. He works out of his home in Denver, Colo. He received his Bachelor of Arts in mass communication from the University of Minnesota.
