When you hear people talking about rotator cuff injuries, this is one of the rehab exercises usually prescribed. When people have forward rolled shoulders and a rounded upper back, they are more susceptible to weakness in these muscles, which results in shoulder pain. This exercise is also helpful for people who have weakness due to working on a computer all day or who participate in sports like cycling, anything that involves throwing, and racquet sports. External rotations are a valuable part of injury prevention in all exercise programs.
This exercise is meant to do with fairly light weight. You'll want to do about 3-4 sets and each set comprising of 10-15 repetitions.
Step#1 Sit with your back straight and holding the dumbbell while supporting your elbow on your knee.
Step#2 Keeping the elbow in contact with the knee, rotate your arm upward.
Step#3 Pause at the top of the movement, and be sure not to rotate the shoulder too far as to cause pain. Lower the weight back down slowly then repeat.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
This exercise is meant to do with fairly light weight. You'll want to do about 3-4 sets and each set comprising of 10-15 repetitions.
Step#1 Sit with your back straight and holding the dumbbell while supporting your elbow on your knee.
Step#2 Keeping the elbow in contact with the knee, rotate your arm upward.
Step#3 Pause at the top of the movement, and be sure not to rotate the shoulder too far as to cause pain. Lower the weight back down slowly then repeat.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
