How to Strengthen Your Rotator Cuff for Injury Prevention and Rehabilitation

Chances are if you are at all familiar with your rotator cuff it is because you have injured it at some stage. Unfortunately the group of muscles that make up the rotator cuff are quite vulnerable to injury, especially when subject to sudden stresses and strains that occur in some sports. For example, throwing a ball can be very stressful to the rotator cuff. That being said, it?s not only those participating in sports activities who are at risk of rotator cuff injury ? the rigors of just regular daily activity can also exact their toll on the rotator cuff, especially where excessive repetition is involved.

So how do we avoid injuring our rotator cuff and if it?s been injured in the past then how do we ensure the quickest recovery and minimize the likelihood of injuring it again?

The answer lies in strength. In truth there, are a number of factors but strength is a major factor and the one we will consider in this article. Quite simply: a strong rotator cuff is more likely to withstand the demands of everyday life as well as the exertion of sporting activities. Strong and healthy muscles are less likely to be strained or torn and are more resilient to higher than usual demands being placed on them. Injury recovery will also be quicker.

So how do you strengthen your rotator cuff? The same way you strengthen any muscles: exercise. There are a number of exercises that directly work the muscles of the rotator cuff and one of the easiest and most effective to do is the one I will describe below.

Before we get to the exercise I should insert a quick few words of warning: if you are already suffering an injury you should check with your doctor before performing any exercise that works the injured area. Also, if you feel any pain while exercising then back off a little ? either reduce the weight or resistance you?re using or decrease the range of motion to within pain free limits, or, if neither of these actions eliminate the pain then you should not perform that exercise until you can do it without pain.

With that out of the way, here?s how to perform the exercise:

To exercise the rotator cuff on your right hand side you lie on your left side, on a bench if you have one or otherwise the floor is fine. Position yourself so your upper right arm lies along the length of your upper body and is bent 90 degrees at the elbow to make an ?L? shape with your forearm resting across your body. Place a folded up a hand towel and position it under your right elbow so your upper arm is supported and is parallel to the floor. This is the starting position.

Take a very light dumbbell (it is essential to start with a very light weight especially if recovering from an injury) and as you exhale slowly and deliberately rotate your forearm to a vertical position all the while keeping your elbow resting on the towel and your upper arm along your body. So the finish position has your upper arm along your body and your elbow still bent at 90 degrees with your forearm vertical and your fist pointing at the roof. Lower slowly and repeat for at least 12-15 repetitions for each set.

This is just one simple exercise, easily and comfortably done by anyone, that will increase the strength of your rotator cuff. With a strong rotator cuff you will be less likely to injure it and more likely to recover quickly if you do happen to sustain an injury to the cuff. You can also use this exercise as part of a post-injury rehabilitation program but be sure to do so only under the advice of your doctor or physical therapist.

Sean Jacey is a former personal fitness trainer who developed his own powerfully effective method of healing rotator cuff injuries after his physiotherapist told him she was unable to help him further with his chronic shoulder injury. Sean's website is RotatorCuffRemedy.com where you can find out how to heal your rotator cuff injury easily and effectively.