Rotator Cuff

[MrSuperMan]

I need some help to strengthin my rotator cuffs. I've been out of training for a while and they never acted up now that i'm back at it they're hurting again

Thanks
MSM

 

[hornedfrogs07]

Internal and external rotations, with the shoulder (deltoid, to be exact) neutral, flexed, and extended. Light weight, good control.

 

[Littlewilly]

Internal and external rotations, with the shoulder (deltoid, to be exact) neutral, flexed, and extended. Light weight, good control.

Sounds good to me. If are not sure how to do the movements try and find some vids or pics.

Rotator training is tres important...I learned that the hard way.

 

['tensity]

Sounds good to me. If are not sure how to do the movements try and find some vids or pics.

Rotator training is tres important...I learned that the hard way.

Me too. Mild stretching (specifically for the cuff) also helps; as for exercises, stay around 3-5lbs and 15-20 controlled reps, small delicate muscles, just need to condition them.

 

[ronmolina]

Always have had problems with the. Hate when the start cracking.

 

[rjx]

http://www.steroidology.com/forum/

 

[dude]

If I were you I would buy resistant therabands ( http://www.thera-band.com/resistive.html) that you can hook onto a door handle and do 3 sets of 15 reps for flexion, internal rotation, external rotation, and extension. I would do this 3x/wk along with stretching. I would start with the red and work on a slow controlled movement focusing on the eccentric component. The nice thing is that you can progress to stronger resistant bands and by the time you get to the grey your rotator cuff should not have any probs.

 

[hornedfrogs07]

If I were you I would buy resistant therabands that you can hook onto a door handle and do 3 sets of 15 reps for flexion, internal rotation, external rotation, and extension. I would do this 3x/wk along with stretching.

Honestly, when doing a shoulder rehab, we use the therabands and light weight, 5-6 days per week.

 

[dude]

You could use it 5-6 days per week but I was being conservative because I am not able to evaluate him to determine his current level of strength and pathology.

 

[Injectyourspinach]

Incorporating Scarecrows into my training was one of the best things I ever did for my cuff. It hits basically all aspects of the cuff in the same movement. Use light dumbells or plates and make sure each rep is done in a slow and deliberate fashion. 10-15 reps occasionally as high as 20 reps per set.

 

[rjx]

My right cuff is killing me because I played babseball for the first time in a few years. I did a lot of throwing and the next day it was killing me. This was on Monday after my chest / cuff workout. Tonight I am going to try to blast my arms and do another cuff workout. My right cuff doesn't hurt as much, but it sucks.