Rotator Cuff Video

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Rotator Cuff Video

Postby simon m on Thu Oct 30, 2008 8:48 am

The following is a very good link to some exercises I have used to strengthen my Rotator Cuffs.

Since doing these exercises my shoulders which were a source of pain have improved immeasurably and my strength has shot up.

I can now bench 150kg and do incline DB Press with 50kgs DB's which is good for an old fart!

If you want to keep you shoulders safe and improve your strength, do these.

http://uk.youtube.com/watch?v=oI_MzRbZDJ8
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Re: Rotator Cuff Video

Postby SCOTT GALTON on Thu Oct 30, 2008 9:53 am

REALLY glad you posted this
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Re: Rotator Cuff Video

Postby Spit on Thu Oct 30, 2008 12:10 pm

I was having a play with the 'rest on the knee' move in the gym last night actually; interesting to note that I was noticeably weaker on my left side, which corresponds with that shoulder being much weaker as a whole. I'll definitely be throwing more RC exercises in between 'proper' sets in the weeks to come and seeing what difference it makes.
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Re: Rotator Cuff Video

Postby julesm on Thu Oct 30, 2008 2:39 pm

good post big guy- i think there is a few more- that can be done- y t w l movements?
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Re: Rotator Cuff Video

Postby health4ni on Thu Oct 30, 2008 2:46 pm

Good post.

This is definitely a warmup style routine though.

I have clients perform more specific rotator cuff exercises paying attention to load, sets & reps, thus to get the muscles stronger; just as you would when doing DB presses for example.
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Re: Rotator Cuff Video

Postby GymBunny on Thu Oct 30, 2008 2:49 pm

Health, why don't you post a specific strengthening routine to complement this workout?

:D

Great post Si
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Re: Rotator Cuff Video

Postby health4ni on Thu Oct 30, 2008 3:15 pm

Two Rotator Cuff Exercises that you can use:

1. 30-degree low pulley external rotations
ImageImage
• 3 sets x 10-12 reps
• 2020 tempo
• Rest for 90 seconds
• "Elbow low" activates the teres minor muscle more than the infraspinatus.

2. Elbow-in-front dumbbell external rotations
ImageImage
• 3 sets x 10-12 reps
• 3010 tempo
• Rest for 75 seconds
• "Elbow high" activates the infraspinatus muscle more than the teres minor.

Do these on a Chest &/or Back Day. And pair them with a chest or back exercise.
For example:
A1: DB Presses
A2: RC Exercise

B1: Chin-up
B2: RC exercise
Last edited by health4ni on Sat Nov 01, 2008 12:17 am, edited 1 time in total.
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Re: Rotator Cuff Video

Postby julesm on Thu Oct 30, 2008 3:35 pm

looks suspiciously like a poliquin/t-nation model in those pictures :-)
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Re: Rotator Cuff Video

Postby health4ni on Thu Oct 30, 2008 3:42 pm

And?

Although they are, cos I remembered seeing them before as I don't have pics anywhere else.

There are MANY RC exercises. Changing the angle of the pulley to parallel to the ground is a different one. Or using a rope instead of a handle is another.

These two are very easy to perform though.
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Re: Rotator Cuff Video

Postby Richard on Sat Nov 01, 2008 12:10 am

What's happened to the images there Scott? I was going to add No.2 to my RC work, that looks good.

Have you got a link to the article they came from?
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Re: Rotator Cuff Video

Postby health4ni on Sat Nov 01, 2008 12:18 am

Sorted it for you. Uploaded to my webspace ;)
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Re: Rotator Cuff Video

Postby Richard on Sat Nov 01, 2008 12:18 am

Thanks mate :)
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Re: Rotator Cuff Video

Postby Pingu on Sun Jan 18, 2009 9:13 pm

Sorry for the bump!!

Si - thanks for this mate. It will be part of my routine now.

Health - you have posted external rotation exercises here which are great. Do you know of any that are good for the internal rotation?
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Re: Rotator Cuff Video

Postby health4ni on Sun Jan 18, 2009 10:05 pm

The one with the cable... well, just stand the other way round and internally rotate ;)
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Re: Rotator Cuff Video

Postby Pingu on Mon Jan 19, 2009 8:06 am

:oops: thank you
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Re: Rotator Cuff Video

Postby GymBunny on Mon Apr 27, 2009 5:39 pm

Just saw this so thought I'd post it up rotator cuff rehab
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Re: Rotator Cuff Video

Postby kean.1 on Mon Apr 27, 2009 6:41 pm

good post had shoulder problems in the past occasionally get a niggle from time to time, ill make use of that
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Re: Rotator Cuff Video

Postby Pingu on Mon Apr 27, 2009 6:43 pm

Great find Lys. Always good to have more armory!!

I can't stress how highly I would recommend doing the RC work consistently. Si and Richard were spot on to point me in that direction. It has made an enormous difference to me, especially with the now inherent weakness/susceptibility to tendonitis in my left shoulder.

On a similar note, which is why I think it fits here, I have linked to some articles from T Nation Spit pointed me in the direction of. They are great because they show you how to treat the entire shoulder area, including the tricky scapula region, and strengthen the whole kit and caboodle. This has made a big difference to me too, I have noticed my unstable right shoulder blade becoming a lot more stable.

http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_i
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_ii
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/pushups_face_pulls_and_shrugs
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Re: Rotator Cuff Video

Postby kean.1 on Mon Apr 27, 2009 6:44 pm

GymBunny wrote:Just saw this so thought I'd post it up rotator cuff rehab


see some of his other videos. bit of a beast
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Re: Rotator Cuff Video

Postby GymBunny on Wed Oct 14, 2009 9:39 pm

Here's another set of exercises I came across which I quite like the look of
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Re: Rotator Cuff Video

Postby simon m on Wed Oct 14, 2009 9:51 pm

GymBunny wrote:Here's another set of exercises I came across which I quite like the look of

Good post - I', body popping infront of the PC now...
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Re: Rotator Cuff Video

Postby health4ni on Thu Oct 15, 2009 8:11 am

These two are excellent:

Defranco's Blackburns

Defrancos Y-T-W
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Re: Rotator Cuff Video

Postby health4ni on Tue Nov 24, 2009 4:59 pm

http://robertsontrainingsystems.com/blo ... +Rotation/

This is in effect the "W" in the YTWs. aka Shrug and Rotation aka DB Clean (you can do these seated on a bench and standing).

Mike's post is about doing them without any weights, but once you have strength then add the DBs ;)
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Re: Rotator Cuff Video

Postby Benny on Mon Jan 18, 2010 12:24 pm

I've suffered minor tears in both rotator cuffs. The left was during flat DB press in my first year of training. I had a subluxation at full extension of the arm with the weight above me which resulted in it jarring and then tearing. I heard it over my headphones! Built it back up. I have pictures from an MRI a year later which still shows fluid in around the joint.

Not quite sure when I did the other one, might have been a pulldown but it likes to sublux alot too. Tried some of exercises in the first few posts yesterday and can feel an improvement already.

Normally with my elbow on a desk relaxing my shoulder and pushing down would have it sublux but it seems relucant to now. Deffinatley be keeping this up as it had been giving me a it of jip during some tricep work.
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