You can include many different exercises in your rotator cuff workout.
Generally speaking external rotation exercises are the most important exercises to include in your workout. You can perform rotator cuff exercises from 2 main positions: the neutral position and the abducted position.
In the neutral position the shoulders stay next to your sides, and in the abducted position your shoulders are out to the sides at 90 degrees.
Most people have poor shoulder posture. The tendency is for the shoulders to turn inwards, so external rotation exercises help to balance out this natural tendency for bad posture.
Here is one exercise for your rotator cuff.
Starting Position: Begin by lying face down on a bench with your arms at your sides and your elbows bent at 90 degrees. Keep your palms facing each other.
Form: While keeping your shoulders next to your body, rotate your forearms so that your palms face the floor. Hold for a brief second and then slowly return to the starting position.
Personal Trainer Tips: There are 2 keys to this exercise. The first key is to rotate as far you can so that your rotator cuff muscles feel a good squeeze at the top of the motion. And, the second key is to lower in a slow and controlled way.
Really focus on controlling the weight as you lower to the starting position.
Yours in Health,
Dr. Charles PT/PT
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