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rotary cuff exercises

  • 04-05-2009 11:23pm
    #1
    phantom_lord
    Registered Users, Registered Users 2 Posts: 10,894 ✭✭✭✭


    hi, i had a quick search through the forum and couldn't find any relevant threads, a few years ago i developed some problems in my rotary cuff from bad posture and too much front crawl! I went to a physio for a while and i was shown how to do some exercises to strenghten and basically prevent it happening again, unfortunately I've forgotten them all.

    I just started back swimming again recently and today i had to stop swimming due to pains in my shoulder, i was just wondering if anyone knew of any good exercises/warm-ups or anything like that? I've having a search around the internet atm, but any links would be appreciated, thanks!


Comments

  • #2
    maxxie
    Banned (with Prison Access) Posts: 949 ✭✭✭maxxie


    you can do external and internal rotations using a cable


  • #3
    AngryHippie
    Registered Users, Registered Users 2 Posts: 2,625 ✭✭✭AngryHippie


    yeah, big elastic band, look for some water-polo warm-ups and stretches, there are many.


  • #4
    sock puppet
    Registered Users, Registered Users 2 Posts: 4,586 ✭✭✭sock puppet


    Yeah get a dynaband or anything similar. I only know one for external rotator cuff. Get the band and tie it to the banister or a doorhandle or something. Stand to the side of the door and hold the band so that it's pulled across your body. Then pull the band further across so that your forearm is facing outwards and hold for 10 seconds. You need to keep your elbow tucked into your side.

    I think there's an internal rotator cuff exercise which is the same except you pull the band towards your middle instead.

    edit: that's a pretty bad explanation actually. The first diagram on this page shows how to do it.


  • #5
    phantom_lord
    Registered Users, Registered Users 2 Posts: 10,894 ✭✭✭✭phantom_lord


    yeah i was given one of those bands before, gonna order one now, thanks for the help.


  • #6
    Unpossible
    Registered Users, Registered Users 2 Posts: 2,191 ✭✭✭Unpossible


    My physio back in finland showed me the exercises sock puppet mentioned. He also had one where you have the band tied somewhere above your head and you pull it down towards you facing the band and with the band to your side.


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  • #7
    Reyman
    Registered Users, Registered Users 2 Posts: 1,297 ✭✭✭Reyman


    I think it's the external rotator you need to concentrate on. The internal rotators are used heavily in the crawl and also in things like press ups, weight lifting etc so there's usually a strength imbalance.
    As someone said get a band, lock your upper arm and rotate your forearm away from you while stretching the band


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