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TRAINERS
Rotator
- Rotator Cuff
Rotator
Welcome to the Rotator Cuff series. We explain the importance of strengthening the muscles around the rotator cuff to prevent injuries. We outline the different phases of exercises to be done every two to three days, emphasizing the need to listen to your body and progress at your own pace. Additionally, we provide insights on the importance of maintaining range of motion and avoiding muscle atrophy, along with tips on how to improve sleep quality while dealing with a rotator cuff injury. Back
LYING ON SIDE
1. Side Lying External Rotation (no weight with hand towel under arm pressing down on it) (4 sets) 15 with 10-15 sec break between sets
STANDING
2. Standing scaption (45-degree angle) with thumb up (4 sets) 15 with 10-15 sec break between sets Back
LYING ON SIDE
1. Side Lying External Rotation (no weight with hand towel under arm pressing down on it) (4 sets)15 reps with 10-15 sec break between sets
STANDING
2. Standing scaption (45-degree angle) with thumbs up (4 sets) 15 reps with 10-15 sec break between sets Back
LYING ON SIDE
(Adding small WEIGHT about 1-2 lbs) 1-2 lbs. weight. A soup can or bottle of water is excellent
1. Side Lying external rotation (4 sets) 15 reps with Weight
STANDING
2. Standing Scaption (4 sets) 15 reps with Weight
SEATED
3. External rotation (4 sets) 15 reps with Weight
STANDING
4. 3 Point Stance Bent over Row (4 sets) 15 reps with Weight
5. 3 Point Stance Shoulder Extension (4 sets) 15 reps with Weight
LYING ON BED
6. Prone T raises 15 reps - NO WEIGHT Back
STANDING
1. Incline Plank on chair (5 sets) 30 second holds
2. Supine Serratus Punches (3 sets) 10 reps
LYING ON BED
3. Prone T Raises (3 sets) 10 reps
4. Prone Y Raises with thumbs up (3 sets) 10 reps Back
STANDING
1. Incline Plank on Chair with Marches (5 sets) 30 seconds
LYING ON BED
2. Supine Serratus Punches (4 sets) 15 reps with lightweight
3. Prone T Raises on affected shoulder (2 sets) 15 reps
STANDING
4. Standing Y slides on the wall 15 reps
Back
ON BED
1. Plank Pose on bed (5 sets) 30 seconds
2. Supine Serratus Punches with weight (4 sets) 15 reps
3. Side Plank on Elbow and Knees (3 sets) 30 sec
4. Prone T Raises on affected shoulder (2 sets) 15 reps
STANDING
5. Y slides on the wall (2 sets) 15 reps Back
ON BED
1. Plank Pose on Elbows 5 sets of 30 seconds
2. Side Plank on Elbow. Right and Left side (2 sets) 30 secs
3. Bird Dog. Right and Left side (2 sets) 30 sec
STANDING
4. Y slides on the wall with Scapula Squeeze Staggered Stance (3 sets) 15 reps Back
LYING IN BED ON BACK
1. Rest knees across pillow
2. Rest affected arm on a pillow at the side
3. Can also hug a pillow across chest to release pressure on shoulder
ON NON AFFECTED SIDE
4. Rest forearm on a pillow tucked in front of body Back
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