Rotator Cuff Exercises

It was my 3rd appointment with Chiropractor today and discussed in more detail rotator cuff exercises (concentric shoulder exercises), rubber ball massage, doorway stretches, foam rollers,  and much more.  Below you will find the rotator cuff exercises that were recommended.

 

Eccentric Shoulder Exercises

External Rotators:

Description for the right shoulder:

  • Face at 90degrees to resistance with elbow close to the body at 90degrees with left shoulder facing the resistance
  • Place a ball (tennis ball or any other small ball) between your right elbow and your right sided abdomen (midline and make sure that your shoulder is straight)
  • Keep your arm into resistance
  • Shift your feet away from the point of resistance while keeping your shoulder and elbow forwards to increase the resistance
  • Keep for 5 seconds and then slowly internally rotate your shoulder (lengthen the external rotators) within another 5 seconds
  • Repeat for 10 times and then change arm and side

 

Internal Rotators:

Description for the right shoulder

  • Face at 90degrees to resistance with the left elbow close to the body at 90degrees flexion of the elbow with the right shoulder facing the resistance
  • Place a ball (tennis ball or any other small ball) between your right elbow and your right sided abdomen (midline and make sure that your shoulder is straight)
  • Keep your arm into resistance
  • Shift your feet away from the point of resistance while keeping your shoulder and elbow forwards to increase the resistance
  • Keep for 5 seconds and then slowly externally rotate your shoulder (lengthen the internal rotators) within another 5 seconds
  • Repeat for 10 times and then change arm and side

 

Supraspinatus:

Description for the right shoulder

  • While standing
  • Place the resistance (theraband or other) under the right foot and hold the other end of the resistance in the right hand
  • Keep thumb pointing downwards
  • With the help of your left hand raise your right arm up to shoulder height along the scapular plane in abduction (in other words bring your arm outwards to the side)
  • Keep for 5 seconds and then slowly lower your shoulder (lengthen the supraspinatus muscle) within another 5 seconds
  • Repeat for 10 times and then change arm and side

 

Serratus Anterior Shoulder Flexion

This exercise was also recommended but no information was available at the time which I will source from the Chiropractor on my next visit.

 

Apart from the rotator cuff exercises this is another non-training day!!