Exercises for Rotator Cuff Therapy

By Steve Silverman

The rotator cuff is a series of four muscles that surround the shoulder. These muscles tend to get worn down over time, and to keep them in good condition active people need to exercise them. This is a far better alternative than surgery, which will keep an individual sidelined and forced to stay inactive for several months. By exercising these muscles regularly, you can keep them working and avoid surgery.

Barbell Press

Since the rotator cuff muscles are small, there is no need to use heavy weights. Take a barbell with 20 pounds on it. Grab it as you lay flat with the widest grip possible. Start off at shoulder height and then bring over the top of your head. Return to the original position and then do ten repetitions. Take a 30-second break and then do another set.

Curls on Exercise Ball

Sit on an exercise ball and find your balance point. Take 3-pound dumbbells in each hand. Hold your arms at your side. Curl the one in your right hand up to your shoulder and then return it to your original position and then do the same with your left arm. Do ten curls with each arm. Take a 30-second break and then repeat the set.

Shoulder Pull With Exercise Band

Stand straight and hold a 24-inch exercise band at shoulder height. Pull with each arm so you stretch it out about twelve inches on each side. Hold that position for a count of three and then return it to that position. Repeat the stretch ten times and take a 30-second break before doing the set again.

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.


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