What are the best exercises for a rotator cuff injury?
The best exercises for injury to rotator cuffs include exercises that do not cause extreme stress on the damaged area, but so effectively work muscles and tendons to put them back to the normal level of strength. When starting the exercise regime, warming up is important to release the area inside the shoulder without causing further damage. The second step includes the use of isometric exercises that use the weight of the arm to slowly form muscles and tendons in a damaged arm and also stretches to prevent it from locking. The last phase of the exercise to be performed is lifting light resistance, for example in the rubber zone designed for this type of recovery or very low weight.
The most important step in starting the exercise regime, especially in terms of injury, warms up and there is no exception to exercise regime regime regime regime. This can be done in many different ways. Heating padkalze to use fifteen minutes before starting exercise to effectively UVOShe linked muscles and tendons. Salve can also be applied before the start, which works great because the heat slowly absorbs the skin and into the rotator cuff area.
The second step in performing exercises to recover the injury of rotators is to complete a number of isometric movements. Isometrics is a concept that applies the weight of the arm, and uses only it as a resistance, works with a damaged area without having a chance to cause more damage. Exercise during this phase isolated three specific muscles and tendons inside the shoulder that effectively strengthen them.
with an arm held directly in front of the body, slowly turn the shoulder in. As a destination, use your hand as a lever and a belt line. Do not bend your elbow or wrist, but rather use the arm to rotacia the entire arm in the right direction. Do it slowly, and even if a slight pain is experienced, stop immediately if sharp pain starts. This is the first of the exercise for rehabilitation injuryThe rotator cuff and it is a springboard on the road recovery.
Another isometric movement that needs to be performed for rehabilitation of a rotator cuff injury is the basic increase in the arm. Start again with your arm right in front of the body. Turn the shoulder up and lift it efficiently over your head. Continue this movement until it does not bind straight up, and then slowly starts to reduce it until the arms are not rolled towards the floor.
The last exercise without resistance to recover the injuries of the rotators to be completed is a similar action carried out during skiing. Start with your arm slightly bent on the elbow and in front of the body. Slowly turn the arm as much back and then brought to the starting position.
After completing these isometric exercises and can be done with very little discomfort or pain, some resistance should be added. Use the therapy a rubber belt or very low weight and repeat the exercise as before. This time they will be harder and thanks to the added resistance can be more pain but to makehas achieved full recovery, it is necessary to strengthen muscles and tendons around the rotator cuff area. To maximize the effects of exercising for the rotator cuff injury, the weight must be slowly increased and the number of repetitions performed.