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Rotator Cuff exercises
- Thread starter anthrax
- Start date
KillahBee
New member
I do them before each workout, but that is b/c I tore mine about 2 years ago, so I am on a little different schedule than others. I know I have seen people say they do it afterwards - I would love to know the reasoning behind this, cause it makes no sense initially. But it may once I hear some logic to it.
AirWolf
New member
Anthrax said:
When I first injured my shoulder I was doing exercises 3x daily 5-6 days a week. That was rehab though and w/ extremely light weights (5lbs or black theraband). I actually saw pretty explosive growth in my shoulders while doing this, but then again I was 19 and had never really lifted shoulders before. I continued doing the same routine 2 days a week as my regular shoulder day...it was a few years later that I actually added military and other shoulder lifts in.
Since I started my HST program (almost 2 months ago) I've neglected my RC workout...after reading this thread I may just add it on to a Sunday cardio session, light weights like sugarplum said just to get some blood flowing.
Anyone have links on how to do various rotator exercises? Ive wanted to add them in, but dont know any exercises for them.
KillahBee
New member
bignate73
New member
Anthrax said:
windmills
i call them L rotations, I guess you could call it a dbell cuban press.
pics of them here
I use a shoulder horn. On upper body days I use it with ridiculously light weights as a warmup, and never to failure. For example, 10 reps with no weight, 10 reps with the little pink dumbells, 6 reps, 4 reps with slight increases in weight. It's just to get the blood moving.
On chest day I do this warmup, and following the chest exercises I do 3 sets of 15 reps (to failure).
Shoulder horns are pretty cheap. They're a good investment.
On chest day I do this warmup, and following the chest exercises I do 3 sets of 15 reps (to failure).
Shoulder horns are pretty cheap. They're a good investment.
I bought a nice set of bands that came with handles and a velcro strap to secure it to the post on a power rack (or in my case, around my foot so I can work on my ankle). I got them from a big PT center. I think it was $15 for 2 different bands/1 handle/1 fastener. They had 2 sets - 1 with lighter bands and 1 with heavier (nothing super heavy - this is rehab and rotator stuff). I've always wanted a decent set of these. It's a worthwhile purchase to have in your permanent arsenal. You can do without them but for $15 I'll splurge on my joints.
beachbum777
New member
who cares madcow
beachbum777
New member
OK! Thats It My patience has run out!!!!! BYE!!!!
RADAR
fuck you madcow waddle yourself up someone elses ass
RADAR
fuck you madcow waddle yourself up someone elses ass
Last edited by a moderator:
The reason why I quote your posts is so that when the admin gets the report you don't have a chance to edit them out.beachbum777 said:
You may hate me (for what sudden reason I have no idea nor do I care) but you might consider appologizing to the person who's threads you have not only taken totally off topic but completely bastardized.
obiwan9962
New member
good stuff
AirWolf
New member
KillahBee said:
Hell - its been 14 years for me...for my right shoulder. Blew it out pitching w/o warming up properly, I was 13 - who knew. I have a partially torn tendon in my right shoulder (called a SLAP lesion) - its consistently 10% weeker than my left shoulder which is weird...it hurts every time I work out, it even hurts when I run because of the repetitive motion of swingin my arms.
Anyway - I added cuff exercises back in - did my first routine of them today. Thanks for the reminder...
My routine - done w/ 10lb dBs
3x15 shoulder rotations - done laying on my side on a flat bench rotating with elbow at 90 degrees moving weight from my stomach as far as I can w/o moving my elbow away from my body.
Superset of the following:
3x15 front raises - thumbs up
3x15 side raises - thumbs up
3x15 45 degrees (between front and side) w/ thumbs down
By thumbs up I mean keep the dB vertical (your thumbs pointing to the ceiling) - thumbs down=oppisite of that.
AirWolf said:
That causes flashbacks to my shoulder rehab after two surgeries.
Take care of your shoulders people, because they affect your entire upper body workout. Since my surgeries I am not able to raise my left arm but so much, and it won't get any better. I now have to be creative in my workouts. I had to replace overhead db presses with smith machine military presses because I can't get my left arm in position for db presses anymore. It has affected my bench lifts, curls, plus anything overhead. Now I have to get creative, but I do find a way to work around it. I've learned to love ice after working out.
Tom Treutlein
New member
That's rough to hear, big4life. Hopefully I never end up with such problems. What are the ways to damage your rotator cuffs, and what can be done to prevent injury of them?
KillahBee
New member
Tom Treutlein said:
I think there are numerous ways. Personally, I hurt mine trying too do too much weight with DB overhead presses and poor form as a noob. I think the key is to begin to condition them before you hurt them, as many don't do. They are very small muscles that don't really get worked much in a normal shoulder routine - this is why people should do a few rotator-specific movements once or twice a week with very light weight and high reps. IMO.
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