Rotator cuff exercises are best to perform with light weights or no weights. If you use heavy weights with these exercises, you risk causing injury to your rotator cuff. When it comes to shoulder injuries, the first thing that most people think of is the rotator cuff.
And for a good reason – the shoulder joint is one of the most complex joints in the body. The rotator cuff is responsible for many significant movements, including shoulder rotation, abduction, and adduction. And while there are a lot of different types of injuries that can occur in the shoulder joint, from stress fractures to torn ligaments and tendons, one of the most common types of damage is a rotator cuff strain or tear. And for those who have suffered from a rotator cuff injury, it can be challenging to get back to normal activities. Luckily, you can do a few things to help speed up your recovery time.
What is Rotator Cuff?
A rotator cuff is a group of four muscles and tendons that helps to stabilize the shoulder joint. When the rotator cuff muscles are strained or injured, they can cause pain, weakness, and loss of range of motion. In addition to treating these injuries, point release therapy can help to restore mobility and relieve pain. To be effective for rotator cuff injuries, the massage therapist must use deep pressure over the tender points in the area. By applying pressure to these points, the therapist can help to relieve inflammation, stimulate blood flow, and relax tight muscles.
One of the first things you can do is to see a doctor to ensure you don’t have any other issues that might be causing your pain. Taking time off from activities contributing to your pain is also essential, such as lifting heavy objects or typing at a computer. And while it can be challenging to take time off from work or other responsibilities, taking an extra day or two (or more) off may be worth it in the long run if it means that you get back to normal activities sooner. Another thing you can do to help speed up your recovery time is to massage your rotator cuff muscles.
Rotator Cuff Exercises
Another way to help with injuries is through shoulder exercises. Rotator cuff exercises such as shoulder presses and pull-ups can be used to strengthen the muscles involved in shoulder movement. These exercises can also help to improve range of motion and reduce pain. You can do several rotator cuff exercises at home or the gym to help prevent pain and strengthen your shoulders.
Regarding rotator cuff injuries, it can be tempting to reach for painkillers and muscle relaxers. Some choose to ignore the damage and hope it will go away. While these may be short-term solutions, they can also lead to more severe issues. That’s why it’s essential to seek professional help for these types of injuries as soon as possible. One of the best ways to start healing is by engaging in point-release therapy and exercises. Point release drills can help break up adhesions and scar tissue so the joint can move more freely. Meanwhile, strength training can help you maintain stability, build muscle, and improve your range of motion. Combining these two treatments can help you get back on track to recovery as quickly as possible.
Hey, look where I am.
https://www.youtube.com/watch?v=rez5M1lp_sM
I am fortunate to be hosting a few of Bill Huhn’s trigger point therapy courses.
Try this Deep Fascial Rotator Cuff Stretch
Rick Kaselj, MS
