Ive been having rotator cuff problems the last few weeks and i wonder what is a good way to warmup and stretch the external rotators prior to my shoulder routine.
pugs
BUMP
Place your palm on your side while trying to point the elbow a little further forward than parrellel to the body (as if you’re posing with your hands on your sides) and gently pull the elbow with your other hand until you feel a stretch (be careful though). Also rotator cuff problems can be caused from an inbalance in relation to the internal/external rotational strength. More wight-lifting to strengthen the external rotators can help restore the balance.
Hope this helps!
Grab a pair of those three pound pink vinyl DB’s (or a pair of 2 1/2 lb plates). Holding the DB’s, stand with your arms out to the side. Now bend your forearms up at a 90 degree angle with your palms facing forward. Here’s the exercise: Rotate you forearms down to parallel and back up. Do this for two sets of 15 reps. This will warm up the rotators before you begin your routine. To stretch them I like to grab a perpendicular post on one of the cable machines and turn away from my hand. Grab a bit above shoulder height and turn away, then shoulder height, and then a bit below shoulder height. Ice rotators after your session if sore. You dould do some cross friction self-massage afterwards too.
Check out Health for Life’s “The Rotator Cuff Solution” it has done wonders for mine. Best of Luck.
Right on Old Lifter. Exactly what I used as well as a family member 