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Rotator cuff exercises should be a fundamental component of any whole-body fitness regimen since they frequently reduce the risk of future shoulder injuries and may help avoid them altogether. Unrestricted, pain-free movement of the shoulder and arm is made possible by good rotator cuff flexibility. Therefore, their importance cannot be stressed enough.
A collection of muscles in the shoulder is called the rotator cuff. It is made up of four rather tiny muscles. They are referred to as the supraspinatus, infraspinatus, teres minor, and subscapularis. Each one extends from the scapula and wraps around the head of the humerus, entering onto the bone.
Read on to find out more about the best rotator cuff exercises for men.
Best Rotator Cuff Exercises Every Man Should Do
All four small rotator cuff muscles perform a crucial and highly demanding role, despite their modest size. The shoulder joint's stability is the rotator cuff's main function.
The rotator cuff exercises included here are based on flexibility, isolated strength, and functional strength, giving you all the resources you need to design the most complete rotator cuff training regimen:
1) Doorway stretch
Doorway stretch is one of the best rotator cuff exercises that targets the anterior shoulder.
Here is how you can do it:
- As you enter the doorway, lift your arms at 90 degrees.
- Place one arm against the doorframe on either side.
- Move your right foot forth and your left foot back to create a staggered stance.
- Push your weight forward until you feel a stretch in your torso across your shoulders.
- Compress your shoulder blades down your spine and tense your core.
2) Sleeper stretch
The sleeper stretch should be incorporated in the list of rotator cuff exercises to boost your internal rotation level.
Follow these instructions closely while trying out this exercise:
- Bring your lower arm to 90 degrees from your shoulder.
- Make sure your elbow touches the ground and forearm points upwards while lying on your side with a foam roller or pillow under your head for support.
- When you feel a stretch in the back of your shoulder, use your upper arm to gently press the bottom forearm towards the floor.
- This stretch ought to be pain-free.
- Hold this stretch for 30 seconds.
3) High-to-low rows
This is one of the finest rotator cuff exercises that targets rhomboids, traps, and lats.
Check out the steps involved in this exercise:
- Hold the cable stack rope in place with both your hands.
- Take a step back and adopt a staggered stance. Maintain a strong core and place your weight forward.
- Your elbows should be bent back and down as you pull the ropes back. Feel the shoulder blades contract.
- Slowly let go of the hold and fully extend your arms.
- Repeat the steps.
4) Reverse fly
Reverse fly is yet another great rotator cuff exercise for strengthening the shoulder joint.
Try to follow these instructions while attempting this exercise:
- With the hand of the afflicted shoulder, hold a one-pound dumbbell. Your upper arm should be parallel to the forearm while your elbow is bent.
- Supine your hand at all times. To support your elbow, place a cloth beneath it.
- Lay on a mat with a rolled towel or foam roller under your head for support.
- Extend the other arm in front of you.
- Your knees should be slightly bent.
- Pull your hands slowly up while maintaining your elbow bent.
- Return to the starting position again.
5) Lawn mower pull
Lawn mower pull is a fantastic rotator cuff exercise that uses a resistance band. It strengthens anterior deltoids, biceps, and hamstrings.
Be sure to check out these steps before you hit the gym:
- A wide resistance band should be held at one edge.
- Stepping on the band's opposite end will secure it.
- To provide the desired level of resistance, twist the band in your palm.
- With your knees slightly bent and your feet shoulder-width apart, stand while holding your free hand at your waist.
- Stand up by extending your legs straight.
- Pulling the resistance band while squeezing your shoulder blades and pointing your elbow backwards is how you should do it.
- Go back to where you were when you started.
6) Pendulum stretch
This is a great rotator cuff exercise that improves the shoulder joint. It eases the shoulder pain and, hence, is recommended if you have a shoulder injury.
The steps involved in this exercise are very simple:
- Lean over with one foot out in front, hang the affected hand, rest your good arm on the table, and lean back.
- Beginning to move your body in a sweeping motion will cause your arm to follow suit.
- Change the swing's direction to go both clockwise and counter clockwise.
Wrapping Up
Rotator cuff exercises alleviate shoulder discomfort and increase the range of motion. Rotator cuff injuries can result from improper technique, poor posture, and overuse of the hand or shoulder muscles. A rotator cuff injury or strain may be indicated by weakness in the shoulders, difficulty reaching behind your back, or difficulty sleeping on the afflicted shoulder side.
