Fitness Article:
Preventative Exercises for Shoulder Injuries
By Tracy Morgan, Director of the Cybex Institute
Rotator cuff injuries are common in older individuals or those individuals with an athletic history. Golfers, tennis players, and baseball players are the most common victims of such complaints because of the extreme stress placed on the muscles of the shoulder during those sports. You can help lower your risk of injury by performing the following four exercises designed to strengthen the rotator cuff. They are simple to do and can be done with exercise tubing, 2 to 5 lb. dumbbells or a cable system.
Internal Rotation:
- Attach the exercise tubing to a stationary object so that when stretched it is parallel to the floor.
- Grab the handle of the tubing with your right hand, keeping your elbow bent at 90 degrees and tucked close to the inside of your body. The tubing should extend outward, away from your body.
- Initiate the movement by pulling the cord across your body until your hand reaches your trunk. Keep your elbow tucked in close to your body throughout the movement.
- Return to the starting position and repeat. Turn around and face the opposite direction, to complete the exercise on the left side.
External Rotation:
- Attach the exercise tubing as described above
- Grab the handle of the tubing with your left arm at 90 degrees and elbow tucked close to your body. The cord will be stretched across the front of your torso.
- Initiate the movement by pulling the tubing away from your body, keeping your arm at 90 degrees and elbow tucked close to your body.
- Return to the starting position and repeat. Turn around facing the opposite direction and complete the exercise with the right arm.
Rear Delt Raise:
- Assume your athletic stance and place your left foot on top of the exercise tubing.
- Flex at the hips until your upper body is nearly parallel to the floor. Keep your knees bent to eliminate excessive low back pressure.
- Grasp the handle of the tubing with your right hand, keeping your thumb facing outward.
- Initiate the movement by raising your arm directly to your side until it is parallel with your upper body
- Lower your arm to the starting position and repeat.
- Perform this exercise with the left arm, by standing on the tubing with your right foot and following the procedures outlined above with your left arm.