Rotator Cuff exercies

cobijones

Can anyone help me out with a few exercises you do to strenghten your rotator cuff?

itsallaboutheL

cobijones wrote: »

Can anyone help me out with a few exercises you do to strenghten your rotator cuff?

http://www.dieselcrew.com/articles-pdf/shreckfip.pdf

ilovelamp2000

YTWL exercise is the way to go.

itsallaboutheL

Rosco1982 wrote: »

YTWL exercise is the way to go.

+1

they go into this and others stuff in more detail on their site, i can't stress enough how good these guys are

ilovelamp2000

itsallaboutheL wrote: »

+1

they go into this and others stuff in more detail on their site, i can't stress enough how good these guys are

I possibly can stress how good they are, I've got a torn rotator cuff and these have helped me keep the shoulder almost completely pain free.

cobijones

When do you incorporate them into your routine? Do you do them whilst warming up for a shoulder press or warming down or just general stretching?

Transform

its not always the rotator cuff thats the problem - mostly is lack of shoulder stability which rotator cuff exercises can help but not if you keep working your traps while doing them. Also, rolling for shoulders can really help to loosen them out more and work on chest flexibility (must do a short vid on this)

I prefer face pulls, band pulls and seated row shrugs but be sure to pull shoulders backwards and downwards NOT upwards like a shrug.

Hail 2 Da Chimp

Transform wrote: »

mostly is lack of shoulder stability which rotator cuff exercises can help but not if you keep working your traps while doing them..

Hi Transform,
Can you elaborate on this please?

Transform

when i see people's shoulders they are normally slightly (some way more than others) hunched upwards and slightly forwards and they repeat this faulty pattern when doing many exercises not just RC exercises.

So with that in mind pull shoulders downwards and backwards before all RC exercises and same goes for all rows etc as most people do not need to do lots of shrugs as they are already hunched enough as it is, especially if you spend lots of time on a PC or at a desk job.

This is just what i see daily so its by no means a diagnosis of anyones problems with shoulders - however there are standards of flexibility i would recommend people attain which make things like cleans, pressing etc much easier and less prone to injury.

rccaulfield

Study the L-fly-DONT go to failure!

ilovelamp2000

cobijones wrote: »

When do you incorporate them into your routine? Do you do them whilst warming up for a shoulder press or warming down or just general stretching?

I'm a bit of a special case because of a variety of old rugby injuries (the rotator cuff being one) so no one workout really suits me. My current routine is a 4 day split:

Chest/ Back,
Legs / lower back,
Arms ,
External Rotators /Calves/ Abs.

I'm not really sure where you'd fit them into the typical routines that seem to be favoured on here but the way it's organised for me ,I can give the rotator cuff the attention it needs.

For the rotator cuff the workout for me currently is:

Single Arm External rotation, elbow braced on the knee. 8 reps each side.
Then straight into the YTWL with no rest at all. Repeat x3 with about two minutes rest in between sets.

It's a great little set and when you're starting off it's the worst you'll ever feel with 2.5kg plates in your hands.