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Understanding Rotator Cuff Exercises
Rotator Cuff Recovery: Exercises Overview
Rotator cuff recovery involves targeted exercises aimed at restoring flexibility, strength, and function to the shoulder. These exercises are categorized into flexibility and strengthening exercises.
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Flexibility exercises are the initial step, involving gentle stretching to improve the range of motion. Examples include:
- the pendulum stretch
- towel stretch
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As pain decreases, the focus shifts to strengthening exercises. These often consist of isometric exercises where the muscle works against resistance without moving the joint. Light weights or resistance bands are utilized for exercises such as:
- external rotation
- internal rotation
It is crucial to start these exercises slowly, avoiding any movements that cause pain, and to ensure gradual progression.
Exercises are a component of a comprehensive recovery plan, which is essential for optimal recovery outcomes for rotator cuff injuries.
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Rotator Cuff Exercises: Doorway Stretch, Side-Lying External Rotation, High-to-Low Rows, Reverse Fly, Lawn Mower Pull
Rotator cuff injuries are common, particularly among athletes or individuals who engage in repetitive arm movements. These injuries can result in pain and limited mobility in the shoulder. Specific exercises are known to aid in recovery and strengthen the rotator cuff muscles, including the Doorway Stretch, Side-Lying External Rotation, High-to-Low Rows, Reverse Fly, and Lawn Mower Pull.
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Doorway Stretch
This exercise involves standing in an open doorway and placing arms on the door frame slightly above head level. Leaning forward until a comfortable stretch in the shoulders and chest is achieved is the objective. The stretch is typically held for 15-30 seconds.
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Side-Lying External Rotation
To perform this exercise, one lies on their side with the injured shoulder on top. The elbow is bent at a 90-degree angle, keeping the upper arm against the side. Using a light weight, the forearm is rotated upwards then back down slowly. The recommended routine is two sets of 15 repetitions.
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High-to-Low Rows
This exercise requires attaching a resistance band to something sturdy above head height. It is performed by grabbing it with both hands and stepping back until there's slight tension with arms fully extended up high. While keeping elbows bent slightly towards each other, the band is pulled downwards, engaging shoulder blades together as if rowing from a high to low position. Three sets of 10 reps are suggested.
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Reverse Fly
For the Reverse Fly, one leans forward slightly while holding dumbbells or water bottles in each hand. Standing or sitting on the edge of a bed/chair without leaning against it too much for support allows for extending arms straight out sideways till they're parallel with the ground. The focus is more on squeezing the shoulder blades together rather than lifting weights only through arm strength. Three sets of ten repetitions are generally adequate for most individuals starting these routines.
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Lawn Mower Pull
The Lawn Mower Pull exercise simulates starting a lawn mower. One stands with feet shoulder-width apart, a dumbbell in one hand, and the opposite foot slightly forward. Bending at the waist and keeping the back straight, the dumbbell is pulled in an upward and backward motion, similar to starting a lawn mower. This is typically done in sets of 10-15 repetitions.
These exercises are part of strategies aimed at recovery and strengthening of the rotator cuff muscles.