We perform a myriad of tasks due to the wide range of motion that our shoulders allow us. Lifting objects, scratching our back or even throwing a spin ball are some of the tasks that we can accomplish due to the mobility of our shoulders. Nevertheless, this mobility also causes the shoulder to become vulnerable to a host of injuries. Aging, stress and other factors can cause a number of problems in the rotator cuff of the shoulder which is the most susceptible part of the shoulder. Therefore, the only way to prevent any kind of shoulder injuries is to toughen the rotator cuff with the help of rotator cuff exercises.

All muscles need proper training and stretching to develop strength and rotator cuff is no different. The rotator cuff exercises help in toning and stretching this muscles which help in building up its resistance to all kinds of wear and tear. These exercises are also great to prevent all kinds of aging effects which can damage the rotator cuff.

It is important to do the exercises properly to prevent injury during exercising.

Begin with the following exercises for the rotator cuff muscles.

Start With A Warm up

Warm ups are essential to a good exercise routine-with the rotator cuff as with any other muscle group. You need to stretch the muscles slowly to help prevent injury or muscle strain. Warm ups for your rotator cuff muscles are simple. Arm circles are a great way to start. Complete 20 reps of each movement to make a complete set. Perform three sets.

* With your arms at your side, lift them slowly. * Bring your arms up over your head. * Lower your arms behind your back slowly. Then return to the original position. * Repeat for 20 reps per set.

If you’re familiar with doing arm circles, this is the basic concept with this warm up. Simply make slow imaginary circles by rotating your arms at the shoulders. Warm up exercises like these are designed to get the blood flowing to your muscles and get them ready to exercise.

Doing Rotations

Stand with your feet flat on the floor and balanced. Raise your arms so they extend from your shoulders and are parallel to the ground. Bend your forearm to create a right angle with your elbow. Slowly rotate your shoulders and rotator cuffs. Do 12 reps for each set and three sets altogether. As you progress and gain strength, you can add light weights and then increase the weight slowly to build muscle.

Add Lateral Raises To The Routine

Using small weights in each hand, raise your arms up straight out from your sides until they are parallel to the surface you are standing on. Then lower your arms slowly. Complete 20 reps to make a set and do three sets.

There are a number of other exercises that can strengthen your rotator cuff and shoulder. Once you are finished with the exercises, you also need to do some gentle stretches in order to cool down. You can simply repeat the warm up stretches.

Last but not least slowly build up on the rotator cuff exercises since rushing will only cause injuries!

Tom Nicholson has spent years caring for carpal tunnel sufferers. You can follow this link to find out more about some rotator cuff exercises.

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