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

REALLY glad you posted this

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.

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

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.

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



Great post Si

Two Rotator Cuff Exercises that you can use:

1. 30-degree low pulley external rotations

• 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

• 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

looks suspiciously like a poliquin/t-nation model in those pictures

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.

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?

Sorted it for you. Uploaded to my webspace

Thanks mate

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?

The one with the cable... well, just stand the other way round and internally rotate

thank you

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

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

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

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

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

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...

These two are excellent:

Defranco's Blackburns

Defrancos Y-T-W

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

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.