Rotator Cuff Exercises

Man it sucks. I can’t go nearly as heavy as I otherwise would be able to. I’m trying to fix it myself with some exercises. Anyone else dealing with this injury and any tips would be great.

Ron, the current literature states not to have any surgery for this. So I have long used this exercise program for rotator cuff patients. Do not use any weight above 1 pound for almost a year. I know that this sounds crazy but if you follow this it will heal and allow you to gradually increase the amount that you can lift. Always follow this system in lifting for the shoulder as it will dramatically help to improve strength and performance. Start with the normal shoulder and do 3 sets of 10 reps with a 1 minute rest between sets. Now do the injured side 3 times the same way. The reason for this is that the body has a carryover system in it. This means that when you start with the stronger side it will allow the weaker side to gain in strength without doing any work. The good side should start with a weight that is easy for the 1st set, moderate resistance for the 2nd, and heavier on the 3rd. This is not the way on the injured side. That must stay at 1 pound for this movement. Stand as if you are doing a shoulder abduction movement. Bring the arm out to a 45 degree angle with the shoulder rotated with the thumb down. Bring the arm down to the side and now start the movement up to almost horizontal. Do the decent slowly making sure that you don’t hold your breath! Upon completion do the injured side exactly the same way except that it stays at 1 pound. You can also do external rotation movements to strengthen the shoulder by lying on the injured side with the arm out in front of you. Place a pillow between the elbow and ribs and have the elbow bent at 90 degrees. Grasp a weight that is easy and do 10 reps and then rest for 1 minute, next set moderate weight, and last set a weight factor that is challenging but not a struggle. Do the same procedure on the injured side but remember that all of the resistance factors must be done at a comfortable to slightly challenging level. Use ice after doing the exercises. Avoid movements such as bench press and any other movement that could place stress on the shoulder. The tendons attaching to the shoulder are not that strong and if you really challenge them they will tear further.

3 Responses so far | Have Your Say!

1. 

   Me
   December 18th, 2009 at 12:22 am #

   I had some success using therapy bands where I would do about 8,high rep. exercises a day to strengthen various angles of the shoulder.
   References :
   I was shown the exercises from a physical therapist and under the care of a good chiropractor.

   20+ years weightlifting

2. 

   Marie
   December 18th, 2009 at 1:05 am #

   I know it’s hard to hear, but the BEST thing you can do for yourself and your body is to just let your shoulder rest! It really sucks I know, but you’ll just injure it further if you don’t let it heal before putting all that extra strain on it. Give it a couple weeks and, in the meantime, work on legs, abs, cardio… anything to keep your mind off it.
   References :
   Gymnast, Sports Medicine major

3. 

   Richard C
   December 18th, 2009 at 1:40 am #

   Ron, the current literature states not to have any surgery for this. So I have long used this exercise program for rotator cuff patients. Do not use any weight above 1 pound for almost a year. I know that this sounds crazy but if you follow this it will heal and allow you to gradually increase the amount that you can lift. Always follow this system in lifting for the shoulder as it will dramatically help to improve strength and performance. Start with the normal shoulder and do 3 sets of 10 reps with a 1 minute rest between sets. Now do the injured side 3 times the same way. The reason for this is that the body has a carryover system in it. This means that when you start with the stronger side it will allow the weaker side to gain in strength without doing any work. The good side should start with a weight that is easy for the 1st set, moderate resistance for the 2nd, and heavier on the 3rd. This is not the way on the injured side. That must stay at 1 pound for this movement. Stand as if you are doing a shoulder abduction movement. Bring the arm out to a 45 degree angle with the shoulder rotated with the thumb down. Bring the arm down to the side and now start the movement up to almost horizontal. Do the decent slowly making sure that you don’t hold your breath! Upon completion do the injured side exactly the same way except that it stays at 1 pound. You can also do external rotation movements to strengthen the shoulder by lying on the injured side with the arm out in front of you. Place a pillow between the elbow and ribs and have the elbow bent at 90 degrees. Grasp a weight that is easy and do 10 reps and then rest for 1 minute, next set moderate weight, and last set a weight factor that is challenging but not a struggle. Do the same procedure on the injured side but remember that all of the resistance factors must be done at a comfortable to slightly challenging level. Use ice after doing the exercises. Avoid movements such as bench press and any other movement that could place stress on the shoulder. The tendons attaching to the shoulder are not that strong and if you really challenge them they will tear further.
   References :
   physical therapist