Best Exercises For a Torn Rotator Cuff
When someone swims, tosses a football, or paints the ceiling, an injury can easily occur. The shoulders are not like the bigger joints of the lower body, as soft tissues are the primary structure of support for the shoulders. The rotator cuff consists of four major muscles – infraspinatus, subscapularis, teres minor, and supraspinatus – which are the main sources offering solidity to the shoulder complex. Due to the amount of work that is required of them and the size of the aforementioned muscles, it is easy to incur a torn rotator cuff. Below are the typical symptoms of this injury:
Common Symptoms of Torn Rotator Cuffs
There are only two common symptoms related to a torn rotator cuff and they are pain and weakness. Pain is often not felt the instant when the injury happens. However, if pain exists, it is very vague and hard to pin down.
In contrast, weakness seems to be the most reliable sign or symptom, which indicates to a rotator cuff tear. Common complaints normally include the incapability of raising the arm above the head or extending the arm directly in front or to the side. Medical specialists claim that the larger the rotator cuff tear is, the more difficult it is to move the arm and/or its injured area.
Strengthen the Muscles of the Rotator Cuff
To strengthen the muscles, perform the following exercises using a cable tower. Always begin with sufficient weight to fatigue and only complete 10 to 12 repetitions:
Internal Rotation – Stand while holding the lifted arm close to the machine and with the elbow at about 90 degrees. Rotate the hand from an outer position to the inside while bringing the hand closer to the belly.
External Rotation – Now, switch positions to allow the lifted arm to move as far from the machine as possible. Keep the elbow bent (preferably at 90 degrees) and then rotate the hand outwards away from the abdomen area.
Scaption – This torn rotator cuff exercise is akin to the lateral shoulder fly. Lift the arm upwards on an angle of 30 degrees and frontward of the plane. Prevent the shoulder blade from going up towards the ear.
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