Rotator Cuff Training

The rotator cuff is a group of muscles, tendons and ligaments that connect the shoulder to the arm. People who keep straining their rotator cuffs do tend to injure them more often. That apart, rotator cuffs can be injured due to arthritis or even due to the aging process.

How to ensure that this very important part of the body stays strong and not prone to injury? You can achieve this via rotator cuff training. Instead of trying to fix your rotator cuff after it starts hurting you, you could proactively strengthen it by doing several rotator cuff training exercises that will ensure that your rotator cuff does not give up on you easily.

Owing to the small size of the rotator cuff, it is important to use only small weights while performing rotator cuff training. A dumbbell weighing 3 or 5-pounds should suffice for most women, and a dumbbell weight 8 to 12 pounds should do for men.

When you perform rotator cuff training exercises, move your arms and shoulders slowly. Keep the movements control and ensure that your movements don’t cause your shoulders any pain. Don’t add range to your motion by flicking your wrists; it’s best to just keep your wrists neutral and focus on your shoulders. To add resistance to your routine, add some exercise tubing or bands. You must remember not to overload your range of motion when you add bands. The idea is to strengthen the cuff not to build more muscles.

Always check with a sports doctor or a physical therapist before starting any rotator cuff training exercise program. You can also get an assessment of how strong your rotator cuffs are and how much training they need.