Bismillahirahmanirahim,
Today I show the
exercise that can help for maintaining a strength of the rotator cuff and also
for helping the recovery process.
Exercise 1
The most
effective is the side-lying external rotation, which activates the
supraspinatus, subscapularis, infraspinatus and teres minor. The side-lying
external rotation involves the person selecting a dumbbell of low weight
initially when first training - no more than 3 kilograms. The lifter lies on a
bench sideways, with the arm next to his side and slightly flexed at the elbow.
The dumbbell should then be raised towards the ceiling to a 45 degree angle,
with the arm still flexed and close to the body, at a pace of two seconds up
and four seconds down. The side-lying abduction does not involve the teres
minor, but moderately involve the deltoid muscles, making it an excellent
all-round shoulder exercise
Exercise 2
Another exercise
is the propped external rotator, which targets the infraspinatus and teres
minor. The lifter should sit perpendicular to the barbell, with his arm flexed
at 90 degrees at the elbow and the forearm resting parallel on the barbell.
Again, selecting a dumbbell of modest weight if just beginning, raise the
dumbbell up until the forearm points up. Slowly lower the dumbbell and repeat,
exercising both arms.
Exercise 3
The final
exercise is the lateral raise with internal rotation (LRIR). Grasping a
dumbbell in each hand, the lifter should internally rotate his arm so that his
extended thumbs point towards the floor - as if the lifter is emptying a drink
into a bin. The lifter should then raise his arms sideways, with the thumbs
still pointing downwards, until the dumbbells are just below the shoulders. The
LRIR primarily targets the supraspinatus.
Terminology Of
Strengthening exercise
Strengthening
the rotator cuff allows for increased loads in a variety of exercises. When
weightlifters are unable to increase the weight they can lift on a pushing
exercise (such as the bench press or military press) for an extended period of
time, strengthening the rotator cuff can often allow them to begin making gains
again. It also prevents future injuries to the glenohumeral joint, balancing
the often-dominant internal rotators with stronger external rotators. Finally,
exercising the rotator cuff can lead to improved posture, as without exercise
to the external rotator, the internal rotators can see a shortening, leading to
tightness. This often manifests itself as rounded shoulders in the population.
wallahuaklam
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