In this video, I want to go through a great safe exercise for the rotator cuff. This is an excellent exercise that safely challenges the rotator cuff.
When it comes to rotator cuff exercises, you must be very cautious and specific to recover from or avoid a rotator cuff injury.
What is Rotator Cuff Injury?
Rotator cuff injuries are very common, but what is the rotator cuff, and how do you injure your rotator cuff? A rotator cuff is a group of muscles and tendons surrounding the shoulder joint. These muscles and tendons work together to keep the head of the shoulder joint secured in the socket of the shoulder. If you experience a dull ache in your shoulder that worsens when you move your arm away from your body, you may have a rotator cuff injury. Other symptoms include a dull ache deep in the shoulder, disturbed sleep, difficulty brushing your hair or reaching behind you, and arm weakness.
Rotator cuff injuries increase with age and are more likely to occur in individuals with jobs that repeatedly perform overhead movements. Jobs like this include painters and carpenters. Rotator cuff injuries are usually treated with physical therapy exercises that improve flexibility and strength in the rotator cuff muscles. In the case of a tear in the rotator cuff, medical evaluation and surgery are sometimes necessary.
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Grab a dumbbell, starting with a lightweight, until you can get the technique right. Start loading it up, getting heavier and heavier as you gain proficiency with the exercise. This exercise is called the Farmer’s Carry.
Carry a dumbbell in one hand. Set your shoulders, bringing the shoulder blades together and tightening those muscles around your shoulder blade. Keep your shoulders down and away from your ears. Start walking in a smooth, controlled manner while maintaining your active shoulder position to make the shoulder blades tight and active. With this exercise, you are activating the scapular stabilization muscles. Those shoulder blade muscles are crucial in recovering from and preventing a rotator cuff injury.
Give that exercise a go! If you have an old rotator cuff injury or are recovering from an injury in your rotator cuff. Or, if you are worried about injuring your rotator cuff, the Farmer’s Carry is a good safe exercise.
An interview or a video will help you overcome injury or pain. Make sure to swing by ExercisesForInjuries.com. Enter your injury or pain into the search bar on the top right of the screen. There’s a good chance that I have an article.
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Rick Kaselj, MS
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