what are some good exercises for strenghtening rotator cuffs. ive been noticing a popping when i increased my load on military press in my shoulders and assume it is attributed to my shoulders exceeding the strenght of my rotator cuffs.
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rotator cuffs
- Thread starter junkfoodbad
- Start date
I have some rotator cuff exercises, but I am also looking for more.
Lateral raise (dumbbell or resistance band), bent over lateral raise (dumbbell), and front shoulder raises (dumbbell or resistance band) helps rotator cuff. Also, cuban press (dumbbell or resistance band), and internal/external rotator cuff (so many ways you can do it. resistance band standing up, dumbbell laying down or standing up or sitting down)
Lateral raise (dumbbell or resistance band), bent over lateral raise (dumbbell), and front shoulder raises (dumbbell or resistance band) helps rotator cuff. Also, cuban press (dumbbell or resistance band), and internal/external rotator cuff (so many ways you can do it. resistance band standing up, dumbbell laying down or standing up or sitting down)
I find some indirect exercises like Hindu pushups, Reverse pushups, Dips, etc. seem to help my shoulders, I assume because they move the shoulder through a very wide ROM, both stretching it and activating all the stabalizers.
I highly recommend the book "7 Minute Rotator Cuff Solution".
I highly recommend the book "7 Minute Rotator Cuff Solution".
http://www.t-nation.com/findArticle.do?article=280rotator2
very good article about rotator cuff, includes exersice descritpiones and a program for rotator cuff
very good article about rotator cuff, includes exersice descritpiones and a program for rotator cuff
what are some good exercises for strenghtening rotator cuffs. ive been noticing a popping when i increased my load on military press in my shoulders and assume it is attributed to my shoulders exceeding the strenght of my rotator cuffs.
Sounds more like your impinging the supranitus....but that's just a guess. Rotator cuff muscles (SITS muscles) are stabilizers and should be treated as so. If you are trying to work these small muscles and increase their output ability keep your weights light and form very strict. So the tempo has to come down a bit. There are lots of good and a few crappy exercises out there for the area. If you can figure out at what point you actually feel pain (orthopedic assessment no need for a doc) you can probably figure which exercises will be most beneficial.
Also, drop the full miltary out and do isometric military presses (at different heights). This will help if there is a synergistic dominance problem OR co-contraction problem.
Sounds more like your impinging the supranitus....but that's just a guess. Rotator cuff muscles (SITS muscles) are stabilizers and should be treated as so. If you are trying to work these small muscles and increase their output ability keep your weights light and form very strict. So the tempo has to come down a bit. There are lots of good and a few crappy exercises out there for the area. If you can figure out at what point you actually feel pain (orthopedic assessment no need for a doc) you can probably figure which exercises will be most beneficial.
Also, drop the full miltary out and do isometric military presses (at different heights). This will help if there is a synergistic dominance problem OR co-contraction problem.
well the thing is, i get the popping sometimes when there is no weight and my arm just moves in that motion. its not all the time. which makes it even more weird. its usually at the point where my upper arm extends past parallel with the ground.
It sounds like crepitis which is fairly common. If it's not giving you pain, then it's a typical 'don't fix what aint broken.' However, if you're concerned get an Xray done (as was mentioned).
You can always substitute in neutral grip db presses over military press. And the 1 arm neutral grip db press is great for working core strengthening also.
You can always substitute in neutral grip db presses over military press. And the 1 arm neutral grip db press is great for working core strengthening also.
i have always heard that in order to really work the SITS muscles, the weight for the exercises must be very light (1-3 lbs), otherwise the deltoid and trapezius take over and you are missing the actual "cuff" muscles. when performing cuff exercises, proper form is most important. chest out, chin tucked, scapula depressed (BIG ONE).... you don't want to feel like you are shrugging. for internal/external rotation try to keep a squeezed to your hip bone with the arm that is working. try to just barely keep the towel there as not to over squeeze. this position forces the scap to be depressed which will really activate the rotators. hope this helps