Rotator cuff training: Four small movements to prevent shoulder pain!

Rotary cuff training: Four small movements to prevent shoulder injury!

Four rotator cuff muscles are used to stabilize and rotate the shoulder joints and are susceptible to tendinosis and rotation. Among the four muscles, the supraspinatus muscle is most often injured and most often produces pain on the side shoulder.

The pain in this area is most often called "shoulder impact" or "subacromial pain syndrome" and is often thought to involve structures located in the subacromial space, including the supraspinatus tendon, biceps longe tendon and subacromial bursal.

If the shoulder is lifted or the lateral shoulder is painful when you reach the top of the head, you may experience subacromial pain syndrome. The good news is that gradually loading these muscles and tendons helps to relieve pain and improve function.

Try Try these exercises because they have been proven to be specifically targeted at the supraspinatus and infraspinatus. As always, if your symptoms worsen or cannot be improved, be sure to consult a rehabilitation service provider.

Action 1: Y-shaped lifting

Solar scapula rotation exercises help to prevent the risk of clamping on your shoulder!

Adoptions: Hold a dumbbell with one hand and then perform a Y-shaped lifting, pay attention to scapula movement

Action 2: Side lying shoulder external rotation

Improve strength of the shoulder external rotation muscle (infraspinatus, teresis) to help you stabilize your shoulders better

Adopting a side lying position, it is recommended to clamp a towel on the inner side of the arm and flex the elbow 90 degrees Then perform shoulder external rotation exercises

Action 3: Prone 90/90 Shoulder rotation

Classic movements to strengthen the shoulder external rotation muscles to make your shoulders smoother

Using dumbbells, adopt a prone position, shoulder abduction 90 degrees bend the elbow 90 degrees, and then perform shoulder external rotation movements

Action 4: Scapula-side lifting

Shoulder abduction exercises on the scapula will help your shoulders to move smoother. It mainly strengthens our supraspinatus muscles, just lift the dumbbell parallel to the ground 1