The rotator cuff is one of the most frequently injured parts of a weightlifters’ body. The main reason for this is that the bodybuilders usually perform lots of pressing motions in the bench press, overhead press or the inclined presses and on the other hand they fail to do enough on the upper back muscles that naturally oppose these pressing motions.
The best way to counter this injury is by ensuring that adequate amounts of upper body exercises are done so as to bring about balance. Generally speaking you should try to do rowing exercises every time you do the presses. This is necessary so as to balance the shoulder girdle muscles. The appointed strategy is not only useful in preventing the occurrence of injury but is also vital in warding off the ‘caveman posture’. You should be aware that the right posture is not for cosmetic purposes alone; the right posture optimizes your performance by maintaining stability and alignment in the joints of the body.
The decision to balance out pressing motions with rowing is a great start but it should be noted that those who have been working out in an unbalanced position for prolonged periods need to have a workout that will target their rotator cuffs. The rotator cuffs should be worked within the frame of an even training program. You will not get the expected results by pressing with heavy pounds and then deciding to balance out by using light weights in rotator cuff exercise.
Before you are drawn into the injuries that are common inside the gym you should take precaution by adopting a well designed training program. It is difficult to design one by yourself. Get the advice of seasoned training instructors. This is one of the surest ways to stay injury free and to consolidate muscle gain faster. Much has been spoken now it is time to check out the rotator cuff exercises that can be done easily.
The Prone-90/90 Rotation. Get started by lying face down on a bench. Take a plate or lightweight dumbbell in each hand. Lift the dumbbells off the floor by bending your elbows through 90° and also having your upper arms at the same degree with the body. This will become your initial position. While in this posture you are to keep the elbows totally immobile and then start to rotate the shoulders until they are at the sides of the head. After this get back to the starting position and redo the same action.
Side Lying-0/90 Rotation. You begin by lying on your right side as you hold a plate or dumbbell in your left hand. Place your elbow on the hip in a right-angled bend. The forearm should be across the abdomen at this juncture. Adopt this as the initial position. From here start rotating the shoulder while having the elbow immobile at the hip. Get as far as your flexibility can allow then make effort to return to the initial position.
It should not be a surprise that you can only be able to use 2-3lb with these motions at first. Give the motions some time and your rotator cuffs will see tremendous improvement.
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