Rotator Cuff Routine.
Before you start an exercise program consult your doctor first.
I injured my shoulder in 1998 . I did a lot of research and find out that this is one of the best ways to work out the shoulders.
DIRECTIONS
Complete exercises in the specific order.
Each exercise is done for 30 seconds continuously.
There is no rest between each exercise.
The quality of the exercise is more important than the quantity.
Start with no weight at first and work on flexibility.
Begin using 1 lb. weights progressing to 5 lb. weights after 3 successful workouts ad 1 Lb.
Do not exceed 5 lb..
Listen to your body ( stop if you feel pain )
Important points to remember about the rotator cuff:
Keep it strong in the back and stretched in the front.
Don't overwork or use too heavy weights or over-train it.
Do the exercises always after upper body work or throwing.
Do it 3 times a week off-season and 3-4 times a week during the season
EXERCISES
1 - Straight shrugs (pinch shoulders to ears)
2 - Lateral Raises (palm down - only to 90 degrees)
3 - Front Raises (palm down - only to 90 degrees)
4 - Front Roll Shrugs (pinch backwards, then roll to the top and backwards)
5 - Diagonal Raises (thumbs down - only to 90 degrees)
6 - Backward Roll Shrugs (pinch forward, then roll to the top and backwards)
7 - Lateral Rotation Raises (thumbs down rotated to thumbs up at the top)
8 - Cross Chest Raises (bent elbows - touch opposite shoulder)
9 - Internal-External Rotation (elbows tight to side - swing arm and weight parallel to the floor)
10 - Internal-External Rotation External rotation (side lying) - Lying on your left side holding your elbow at your hip with the arm flexed to 90 degrees, bring the dumbbell from the ground close to your abdomen
and externally rotate your shoulder until it is parallel to the ground (no further).
11 - External rotation (90 Abduction) - Lying across a flat bench so that you can support your shoulder and elbow which is straight out from your shoulder (at 90 abduction) - let your elbow hang off the end of the bench, grab the weight off the ground (your forearm should be vertical -externally rotate your arm until the dumbbell is level with the bench
12 - Horizontal Standing Fly's I (palms down)
13 - Horizontal Standing Fly II (palms down meet palms up)
14 - Horizontal Standing Fly III (palms up meet palms down)
15 - Side Pull Up (thumbs to body - bring to arm pit)
16 - Bent over rows (bring dumbbell to chest)
17 - Side Pull Up Presses (same as #13 plus shoulder press)
18 - Standing Over Head Lateral Press (dumbbells meet over head and between legs)
19 - Triceps Presses (keep elbows tight to ears)
20 - Biceps curls (keep elbows tight)
Mark Fletcher- Sore shoulders Wed Nov 24 13:06:49 1999
I wanted to post (or re-post) some of the exercises I, and others, talked about last week at the OTC.
Recently, talking with health care professionals whom I work with, I have found out a great deal about the scapular stabilizers. These are the muscles which attach the shoulder blade to the posterior chest wall and, thereby, effect the function of the much talked about rotator cuff. They regulate the movement of the scapula relative to the shoulder during the large ranges of motion seen in the shoulder joint. If the scapular stabilizers aren't working properly it allows the scapula sag forward and causes the rotator cuff to be overworked and abused very easily as it strains with all the work being done while throwing.
The scapular stabilizers I am concerned about are: serratus anterior, trapezius (upper, middle, lower), and rhomboids (upper and lower).
While I won't go in to detail about the specific motions of the scapula, I will outline a few exercises that have helped me out recently. For most of us with recurrent shoulder problems (sore cuff muscles and biceps tendonitis ) the scapular stabilizers are usually weak as well and definitely contribute to our symptoms.
Serratus Anterior - Exercise is called a push up plus. You start in a push up position allow your shoulder blades to come together in the back and then push them forward as far as possible without unlocking your arms. It can be done with your feet on a bench and hands on a swiss ball for an advanced motion
Trapezius - The upper trap is not a concern. The middle and lower trap are far weaker.
Middle Trap- lying prone (face down), position your arms abducted to 90 degrees (make a T with your arms straight out). With your thumbs pointing towards the ceiling, keeping your shoulders down and relaxed (no shrugging), move your thumbs towards the ceiling..hold...and let down slowly. You should feel your shoulder blades touch and then slide laterally as you lower your hands.
Lower Trap - lying prone, position your arms at a high three quarters position ("Y" position). With your thumbs pointing at the ceiling, raise your arms...hold...and lower slowly. You should feel your shoulder blades slide down your back and then back(hard to feel, but if you do it right you will feel the burn on the bottom of your shoulder blades).
Both these exercises may also be done standing (thumbs now point behind you) using a cable or stretch tubing.
Rhomboids - Prone in a T position (slightly lower T). Now the thumbs are pointing towards the floor. Same movement pattern.
The rotator cuff exercises that are important to do are external rotation. Holding your elbow at your side and bent to 90 degrees. Pull a stretch tube (or pulley) across your body to full external rotation. The rotation is around your humerus (upper arm) so don't lift that elbow to complete the rotation. Can be done with dumbells if you lie on the floor on your side, lifting the dumbell straight off the ground. Do this exercise from your delivery position as well. Hold your elbow (bent at 90 degrees) straight out from your shoulder(90 degrees of abduction) and pull the stretch tube (attached at ankle height to something in front of you) up and back as you rotate your arm around the axis of your humerous (point your elbow at something for reference and don't let it move forward or back).
Because these are small muscles that are used all the time it is best to train them for endurance using sets of 2 for 20 reps (it can be done with more sets at lower reps: 3 x 12 or so). Concentrate on very slow eccentric movement - let the weight down very slowly - because this is the action you want to train. The posterior shoulder musculature functions to stabilize the shoulder in the joint and to decelerate the arm after the throw - these are both eccentric motions. The weight should be light enough to allow perfect form. Start with no weight and train the movements first.
These muscles are all worked together by doing exercises as bent over rows/flys, seated rows, lat pull downs/pull ups. Concentrate on the scap stabilizers by keeping your shoulders down and relaxed and pinching your shoulder blades together before slowly letting the weight down.
Dave Masgay had a lot of good ideas with this kind of work at the clinic. Marty has posted extensively on this as well. I hope that they both comment.
Everybody has different strengths and weaknesses. I don't think that we all need to work every single little muscle separately but if you have shoulder problems you should definitely address them before you injure your self. "An ounce of prevention...."
Good luck with this stuff, let me know if I need to clear anything up, and tell me how they work for you.
Fletch
Just to say Thanks to Dr. M. Fletcher. He help me out big time, last year after a rotator cuff injury ( I was not able to raise my arm ) I ask for advise in the forum and he gave me a list of exercises and lot of (mental support). Today I feel great my shoulder is OK. About my experience, I found that to much stretching slow down the recovery and creates imbalance. An exercise that I found help me a lot with the imbalance was a simple over head press with dumbbell's ( 5 to 10 pounds) I did a short push of the dumbbells on top of the head both arms together at the same time, thumps pointing to the back with straight arms push and turn the thumps in and try to touch the ears with the biceps. A really short movement, but works.
Jesus Virella