Are you experiencing pain or stiffness in your shoulders? Are the pains caused by an accident or over-exertion of your muscles? Regardless of the nature of the pain, what is important is the treatment measures you must follow in order to alleviate pain as well as prevent further injuries from happening. This is where rotator cuff rehab comes in handy.
Ensure you get a doctor's recommendation before you initiate any of these exercises even if the workout instructions appear to be simple. If your doctor approves the recommended exercises for you, you may already begin your workout sessions. Typically, you will see results after two weeks of continuous exercising. However, what you have to remember is that you will get better results depending on the level of commitment you put into the program.
Rotator Cuff Rehab Exercises That Will Help You Heal
Among the many exercises, stretching and strengthening exercises can help you address your shoulder muscle and joint pains.
Exercises for Stretching
You may begin this exercise if you have had at least four weeks of rest after surgery. When you can already begin with the exercises, what you need to check out is if you are able to move your arms and shoulder to full range. If you are not experiencing any pains, then try to do this exercise at least 10 times every day.
The posterior stretching exercise aims to stretch the injured arm a bit until you are able to pull it up to its full range. With your free hand, slowly pull up your injured arm until you feel a slight stretch on the back of your injured shoulder. Count gradually until 30 before you pull your arm down. Repeat this exercise four times per set.
Another stretching exercise that you can do is the pendulum exercise. Slightly bend your body forward while your strong arm holds onto a chair or any sturdy surface. Move your body or legs forward and backward, sideways, or in circular motion for about 5 minutes per session, 5-7 times daily. For this exercise, you simply let your body do most of the action while you let the injured arm hanging loosely.
Shoulder Strengthening Exercises
After your stretching exercises, your next step is the strengthening exercises that you are allowed to perform only when your injury has already healed.
A strengthening exercise that would help you evaluate whether your injured arm is regaining its strength is to do arm raises. This is relatively easy to perform as all you have to do is to lift up your injured arm slowly up to about 60 degrees and hold the position for 5 seconds before slowly lowering your arm down. Repeat about 12 times daily.
Rotator cuff rehab exercises aim to give positive results the soonest possible time. However, recovery will all depend on your commitment to completing and following exercises religiously.
Ensure you get a doctor's recommendation before you initiate any of these exercises even if the workout instructions appear to be simple. If your doctor approves the recommended exercises for you, you may already begin your workout sessions. Typically, you will see results after two weeks of continuous exercising. However, what you have to remember is that you will get better results depending on the level of commitment you put into the program.
Rotator Cuff Rehab Exercises That Will Help You Heal
Among the many exercises, stretching and strengthening exercises can help you address your shoulder muscle and joint pains.
Exercises for Stretching
You may begin this exercise if you have had at least four weeks of rest after surgery. When you can already begin with the exercises, what you need to check out is if you are able to move your arms and shoulder to full range. If you are not experiencing any pains, then try to do this exercise at least 10 times every day.
The posterior stretching exercise aims to stretch the injured arm a bit until you are able to pull it up to its full range. With your free hand, slowly pull up your injured arm until you feel a slight stretch on the back of your injured shoulder. Count gradually until 30 before you pull your arm down. Repeat this exercise four times per set.
Another stretching exercise that you can do is the pendulum exercise. Slightly bend your body forward while your strong arm holds onto a chair or any sturdy surface. Move your body or legs forward and backward, sideways, or in circular motion for about 5 minutes per session, 5-7 times daily. For this exercise, you simply let your body do most of the action while you let the injured arm hanging loosely.
Shoulder Strengthening Exercises
After your stretching exercises, your next step is the strengthening exercises that you are allowed to perform only when your injury has already healed.
A strengthening exercise that would help you evaluate whether your injured arm is regaining its strength is to do arm raises. This is relatively easy to perform as all you have to do is to lift up your injured arm slowly up to about 60 degrees and hold the position for 5 seconds before slowly lowering your arm down. Repeat about 12 times daily.
Rotator cuff rehab exercises aim to give positive results the soonest possible time. However, recovery will all depend on your commitment to completing and following exercises religiously.
About the Author:
Steve Kaiser has used his extensive knowledge of rotator cuff rehab to completely end his own rotator cuff pain. Discover how you too could be pain free simply through rotator cuff rehabilitation exercises.
