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It seems I have strained mine. Anybody have tips on banded and or dumbbell exercises.
Pics links videos etc...
Thanks
Pics links videos etc...
Thanks
Rotator Cuff Exercises
- Thread starter superqt4u2nv
- Start date
Scotsman
New member
Don't have pics or liks but maybe I can describe enough to help you out. I do both with weight and with bands.
First with weights:
While standing hold the weight in hand with elbow bent at 90 deg and against your side. Then slowly move your hand as far forward as you can without your shoulder coming forward. Once you shoulder moves you delts override the rotator. Then move your hand back as far as possible without shoulder moving. I do this 10-12 times.
Next with elbow still bent at 90 hold your elbow straight out from the shoulder with your hand hangin down. Move you hand up as far as you can again without using the delts. Do this 10-12 times. Light weight should be used at home a soup can makes a perfect weight for this.
With a band I usually only do the first ex as above except I tie the band to a doorhandle and step back for some tension. The difference with movement here is you have to do all your reps with hand going back then turn around and do them with hand going forward. That way you always have tension against the direction of movement. Thera-Band is a brand name of rehab band. Different colors mean different amounts of resistance. I use the green as it is the heaviest resistance but to start off with use like a blue or yellow.
Cheers,
Scotsman
First with weights:
While standing hold the weight in hand with elbow bent at 90 deg and against your side. Then slowly move your hand as far forward as you can without your shoulder coming forward. Once you shoulder moves you delts override the rotator. Then move your hand back as far as possible without shoulder moving. I do this 10-12 times.
Next with elbow still bent at 90 hold your elbow straight out from the shoulder with your hand hangin down. Move you hand up as far as you can again without using the delts. Do this 10-12 times. Light weight should be used at home a soup can makes a perfect weight for this.
With a band I usually only do the first ex as above except I tie the band to a doorhandle and step back for some tension. The difference with movement here is you have to do all your reps with hand going back then turn around and do them with hand going forward. That way you always have tension against the direction of movement. Thera-Band is a brand name of rehab band. Different colors mean different amounts of resistance. I use the green as it is the heaviest resistance but to start off with use like a blue or yellow.
Cheers,
Scotsman
bignate73 said:
I felt a pop last night when I was doing rear delt on right side top of back shoulder.
bignate73
New member
any pain? do you have full range of motion. if you had a tendon hang up on you, it might just be a bit tender.
tendons roll around alot on the shoulder. generally if you worked your rotator over, the pain would be deeper and sometimes to the front.
what exercise were you doing? rear delt raises? palm facing what direction?
tendons roll around alot on the shoulder. generally if you worked your rotator over, the pain would be deeper and sometimes to the front.
what exercise were you doing? rear delt raises? palm facing what direction?
Forge
New member
Here is a decent link with illustrations:
http://familydoctor.org/265.xml
I do exercises 2 and 3 regularly, plus a few variations. Start with VERY light weight, like 5 lbs for 10 reps, and slowly increase the weight weekly (like a lb per week, if that). The goal is to strengthen them, not hurt them more.
http://familydoctor.org/265.xml
I do exercises 2 and 3 regularly, plus a few variations. Start with VERY light weight, like 5 lbs for 10 reps, and slowly increase the weight weekly (like a lb per week, if that). The goal is to strengthen them, not hurt them more.
I think it is just a bit tender but I want to strength it so I don't keep doing it I could get through all my sets last night. Palms facing down.
supreme
New member
Try the book "7 minute rotator cuff solution_ - By Jerry Robinson & Dr. Jorseph Horrigan
Banned exercises:
pulldowns
lateral raise with "pouring"
cable lateral raise
machine lateral raise
standing calf raise machine
Bench press
pullovers
between bench tricep dips
upright row
scaption
front lateral raise
over head press
these are a few, very general. If you get an MRI or at least manual muscle test I can be much more specific.
Link for book::http://sfuk.tripod.com/reviews/rotator_1.html
S
Banned exercises:
pulldowns
lateral raise with "pouring"
cable lateral raise
machine lateral raise
standing calf raise machine
Bench press
pullovers
between bench tricep dips
upright row
scaption
front lateral raise
over head press
these are a few, very general. If you get an MRI or at least manual muscle test I can be much more specific.
Link for book::http://sfuk.tripod.com/reviews/rotator_1.html
S
super_rice
New member
Thanks guys does anyone have band exercises?
super_rice
New member
one of the cable machine exercises in that link, if you look at it, can be modified to be used with a cable... just tie the cable to a door handle or something strong and do it.
i lay down on my side and do it with about 10 pounds everynight along with all the other exercises before i sleep. works well
i lay down on my side and do it with about 10 pounds everynight along with all the other exercises before i sleep. works well
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