Top 5 And Easy Rotator Cuff Exercises

rotator cuff exercises

The injury that takes place in the shoulder joint is commonly known as the rotating cuff injury and this injury seems to be very painful and it would even limit you from doing some specific things. The worst thing that medicines cannot provide you with permanent recovery of the issue and it can just take away the pain only. Moreover going through operations can also not be this beneficial as it won’t guarantee you full recovery at times so the best way to slowly get rid of the problem is rotator cuff exercises that you can literally do at home.

Even if you are not suffering from any such injuries then also you can try these workouts as by doing this your shoulder joint would become flexible and you would be less likely to get any such kind of injuries easily. If you are wondering about such work outs then here are some of the best rotator cuff exercises that you can consider practising at home:

Doorway Stretch:

rotator cuff exercises

Source : fhwellness-ca.com

This is the easiest kind of exercise that you can begin with and the starting day after you get the injury you won’t be able to start heavy workouts so this exercise would prove to be perfect for anyone. The best thing about this exercise is that you literally need nothing to do this and you can even practice this anytime of the day and you can perform it anywhere you just need to get a door that’s it.

Here you first need to stand in between the doorway and the spread your arms and hold the door and then you simply have to step forward in order to get your arms stretched from the shoulder joint and then come back to the starting position. You can consider doing this exercise thrice a day for 5 to 10 minutes in order to get the best results and soon you would be able to get rid of the joint pain. Make sure you do not overstretch as this can prove to be dangerous and you may have to face pain.

Side Lying External Rotation:

rotator cuff exercises

Source : sites.google.com

Here you need to lie down in the ground with the support of the arm that is not injured as you literally have to get your entire body pressure on that hand. Then you need to get a dumbbell in order to complete this exercise and while you chose a dumbbell make sure you do not end up choosing a light weight because the purpose here is to get rid of the shoulder pain and not bodybuilding moreover if you would go with a heavy dumbbell then you may end up hurting the injured area over and over again.

Now you simply have to hold the dumbbell with your hand of the injured side and then you simply have to lift the dumbbell that it. Keep on doing this for 5 minutes twice in a day if you wish to get the best ever result that would be fast enough.

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High To Low Rows:

rotator cuff exercises

Source : newhealthadvisor.com

Here you simply need to grab a set of resistance band and you need to get the two bands tied parallel to each other and that should be in a high point than your height then you need to sit down on the ground and you simply have to stretch the resistant band down towards you as much as possible but make sure to not stress your hands too much otherwise you may end up facing another complication out there.

This is an easy exercise which can be done by anyone and being it easy so you can start it doing at any stage. This would make sure that your arms are getting relaxed and so your shoulder joint pain would get eased up. For getting the best results you need to do it for about 10 minutes in a day and this exercise would get you faster results as well.

Reverse Fly:

rotator cuff exercises

Source : thevibrantlifestudio.com

Now this is a little tough exercise and here you need to have a pair of dumbbell and then you need to hold this with your both hand and then you have to move your hands upwards just the way a bird flies and then you need to get the hands near to your chest. Make sure to have light weighted dumbbells just to avoid any further injuries and this exercise would make your joint more flexible  with every passing day. you can do this for 5 minutes but make sure to do this twice a day for best ever results and in this way you would again be able to work freely with your hands without feeling any such kinds of pain.

Lawn Mower Pulls:

rotator cuff exercises

Source : i.ytimg.com

Now this is an effective exercise that you can try out and you would just need a resistant band in order to do this successfully. Here you have to hold the end of the resistant band with the opposite leg of the injured shoulder joint and then you simply have to pull the resistant band as much as possible just like the mower gets pulled. Do not stress too much on the shoulder and you can start with short pulls. And as time passes you can make the pulls longer. Consider doing this pulling workout twice a day for 5 minutes for best ever results.

These were few of the rotator cuff workouts that you need to check out and also you can get many other such exercises as well as information about rotator cuff or other complications at healthclubfinder.