5 years ago
2944
49
Posted On: October 18th 2021, 06:38 pm
Tagged Users:
➖𝐑𝐨𝐭𝐚𝐭𝐨𝐫 𝐂𝐮𝐟𝐟 𝐄𝐗𝐄𝐑𝐂𝐈𝐒𝐄𝐒 💪
👯♂️ TAG or SHARE this post with a friend who could benefit from a stronger ROTATOR CUFF! 💪🏼
🧠 The rotator cuff is a GROUP of 4 small muscles that attach from the scapula (shoulder blade) to the humerus (upper arm bone), and act as dynamic stabilizers of the shoulder joint when it moves
🏋️♂️ Just like other tendon issues, the rotator cuff is susceptible to becoming injured if OVERLOADED, so building up the STRENGTH and endurance of these muscles is important for overall shoulder health.
🤹♀️A strong and healthy shoulder girdle requires adequate mobility, coordination/stability, and strength of the rotator cuff and scapular muscles, which must work together with the primary movers of the shoulder (deltoids, pectorals, lats, etc) for strong and efficient movement
🎥 Today's exercises demonstrate some simple yet effective options that utilize a single resistance band in order to accomplish this goal:
1️⃣ Banded External Rotation
2️⃣ Banded T
3️⃣Banded Y
4️⃣Banded A
5️⃣ Banded Pass Through
6️⃣ Banded Diagonals
💥 Pick a few of the above exercises to incorporate into your own warmup, training, or shoulder rehab program to help build strong shoulders
📋 A solid goal set and rep range would be 2-4 sets of 10-15 reps, although this can vary depending on the situation and/or goal
🚨 Also, if the variations at the higher ranges of shoulder elevation bother your shoulder at the moment, perform the variations in the lower ranges of elevation. You can always progress to a variation at a higher range of elevation at a later time 👌🏼
⁉️ Questions? Comments? Send me a message or leave a comment below
#shoulderrehab
👯♂️ TAG or SHARE this post with a friend who could benefit from a stronger ROTATOR CUFF! 💪🏼
🧠 The rotator cuff is a GROUP of 4 small muscles that attach from the scapula (shoulder blade) to the humerus (upper arm bone), and act as dynamic stabilizers of the shoulder joint when it moves
🏋️♂️ Just like other tendon issues, the rotator cuff is susceptible to becoming injured if OVERLOADED, so building up the STRENGTH and endurance of these muscles is important for overall shoulder health.
🤹♀️A strong and healthy shoulder girdle requires adequate mobility, coordination/stability, and strength of the rotator cuff and scapular muscles, which must work together with the primary movers of the shoulder (deltoids, pectorals, lats, etc) for strong and efficient movement
🎥 Today's exercises demonstrate some simple yet effective options that utilize a single resistance band in order to accomplish this goal:
1️⃣ Banded External Rotation
2️⃣ Banded T
3️⃣Banded Y
4️⃣Banded A
5️⃣ Banded Pass Through
6️⃣ Banded Diagonals
💥 Pick a few of the above exercises to incorporate into your own warmup, training, or shoulder rehab program to help build strong shoulders
📋 A solid goal set and rep range would be 2-4 sets of 10-15 reps, although this can vary depending on the situation and/or goal
🚨 Also, if the variations at the higher ranges of shoulder elevation bother your shoulder at the moment, perform the variations in the lower ranges of elevation. You can always progress to a variation at a higher range of elevation at a later time 👌🏼
⁉️ Questions? Comments? Send me a message or leave a comment below
#shoulderrehab
Comments (49)
5 years agochris_barnes_8705
I do most of these exercises before a shoulder workout. It really makes a difference.
5 years agosusanhmalsam
Love that these work through different ROM and mobility for the rotator cuff. Being able to stabilize and mobilize is so important! Thank you!
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