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The rotator cuff includes the muscles that perform functions such as lifting the arm, rotating the arm, stabilizing the shoulder when performing overhead movements,... Strengthening the rotator cuff muscles will help improve strength of hand muscles, reduced risk of injury,...
1. Why is it important to strengthen the rotator cuff muscles?
The rotator cuff muscles perform many important functions for the functioning of the body. These muscles act as stabilizers for the shoulder and arm areas when people raise their arms.
If the rotator cuff muscles are weak, the patient may face many risks such as: Muscle tear, shoulder tendonitis, biceps tendonitis, shoulder bursitis,... Any of the above conditions are can limit movement and limit arm function. Therefore, it is important to keep the rotator cuff muscles strong.
The rotator cuff muscles can become inflamed or torn from repetitive overhead movements. To reduce the risk of tearing and injury to the rotator cuff muscles and to strengthen these muscles, each person can follow the exercises that increase the radial rotator cuff muscles.
Before starting the exercises, the patient should consult a doctor and practice according to the instructions to ensure safety.
2. Exercises to increase rotator cuff muscles
2.1 Exercise 1 The performer lies prone on the floor or bed; Bring one arm out to shoulder height, elbow bent at 90°, and then put your hand down; Keeping elbows bent, rotate shoulders so that the back of the hand is facing the ceiling; Lower your arms slowly; Repeat the movement over 10 times; Do the same with the other arm.
2.2 Exercise 2 The performer lies on his side on the bed or the floor; Place upper arm at the side of body, elbow bent at a 90° angle, forearm resting on chest, palm facing down; Rotate your shoulders outward, raising your forearms until it's level with your shoulders; Lower your arms slowly; Repeat the movement over 10 times; Do the same with the other arm. 2.3 Exercise 3 The performer stands, arms behind his back, 2 thumbs down; Raise your hands up, imagining that each hand is holding an empty cup; Lower your arms slowly; Repeat the movement over 10 times. SEE ALSO: 15 back exercises to strengthen muscles and prevent injury
Người tập cần thực hiện đúng các động tác theo hướng dẫn
3. Note about the intensity of rotator cuff exercises
Performers can enhance the above exercises by holding a small dumbbell. Should start with dumbbells weighing 0.9 - 1.4kg is reasonable. In addition, the practitioner can perform shoulder exercises with resistance bands.
The above exercises can be done 2-3 times a week or as directed by a doctor. If you feel more and more pain in your shoulder, shoulder blade or arm, you should stop the exercise.
If you want to keep your shoulders strong, each person should consult a doctor and follow the exercises to increase the rotator cuff muscles mentioned above.
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Reference source: verywellhealth.com
