A rotator cuff tear is a one-way ticket to pain and loss of mobility.
These expert-recommended stretches can help prevent that.
So when you have a bum shoulder, its, well,a bigbummer.
What is the rotator cuff, exactly?
Why is the rotator cuff prone to injury?
The rotator cuff muscles on the back of the shoulder can also be weak or unstable.
Not actively stretching or strengthening the muscles also plays a part.
When its severe, tendonitis can even cause a rotator cuff tear.
The short answer: yes, in part.
This means making sure the muscles on the front and back of your shoulder are strong and flexible.
An effective shoulder mobility program will include specific rotator cuff active stretches, Wickham says.
The key word beingactive.Static stretching will not improve your rotator cuff range of motion or stability, he says.
physical therapist at Core Exercise Solutions
The other pivotal piece for preventing a rotator cuff injury is strengthening the shoulder muscles.
Muscle activation exercises will help enhance rotator cuff mobility and stability.
specifically with overhead movements, Wickham says.
The eccentric focus of an exercise helps give you lengthandstrength in these muscles, she says.
Both are necessary for staying injury free.
For the best results, incorporate them into a well-balanced strength-training routine.
Sleeper Stretch Active Stretch
Thisactive stretchand activation exercise targets the back of your shoulder, Wickham says.
It maximally stretches and activates your posterior rotator cuff muscles and improves shoulder rotation.
Its also agreat way to stretch out shoulder knots.
Staying active will help prevent this problem and keep your shoulder limber.
Let the discomfort down your arm be your guide, Hammond says.
Simply put: if something hurts, stop doing it.
Simply put: if something hurts, stop doing it.
As you recover, youll gradually rebuild range of motion and strength.
FAQ
What if I already have a rotator cuff injury?
While it might take some time, most injuries can heal with a little help.
For more serious tears, the healing process may last several months.
Heres how, per the Cleveland Clinic:
Can a rotator cuff heal on its own?
Still, not all rotator cuff injuries are created equal, Hammond says.
it’s possible for you to have different thicknesses or number of muscles involved.
What is the best position to relieve rotator cuff pain?
An injured rotator cuff can be pretty painful.
You might find it difficult to get comfortable in any position.
Typically, lying on your injured shoulder is the worst position, Wickham says.
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