What are the most effective exercises to work on rotator cuff muscles?

The rotator cuff muscles are the muscles that surround the shoulder joint, and although they are small, they are the protective sleeve of the shoulder joint, and in terms of importance, they are the key to keeping the shoulder stable and strong. Because all the muscles in the shoulder start from the shoulder blade and are connected by the shoulder joint and the femur of the upper arm.

The rotator cuff muscles are mainly composed of supraspinatus, infraspinatus, subscapularis and teres minor. Rotate your arms outward, such as shaking your hands to the rhythm of a concert; Bend your arms inward, as in a posture of crossing your arms over your chest.

Many people due to long-term work, resulting in rotator cuff muscle injury, has not known what is wrong, thinking that their latissimus dorsi or trapezius muscles are not strong enough, so they are in a hurry to exercise, or let the back rest, but after a while, it began to hurt again, after asking some gods and coaches, only to know that it was their rotator cuff muscles that had a problem, so it took a lot of time to make up for it.

We don't want to be that kind of person, although the rotator cuff muscles are small muscle groups, but its importance is self-evident, as long as we pick out a small period of exercise a week in the fitness program, we can let ourselves avoid rotator cuff injury to a great extent.

Below, I will bring you 3 sets of exercises to exercise rotator cuff muscles, 2-4 sets of exercises for each action, and 8-15 reps for each group.

The first action: the tensioner telescopic internal rotation.

Stand on the side of the tensioner, adjust the tensioner pulley to the waist position, use the outside arm to pull the bracelet, keep the elbow close to the body during the exercise, and stretch the tensioner along the arc like the inside, keeping the forearm parallel to the ground. Switch to the other hand and do the same.

The second action: telescopic external rotation of the tensioner.

Similar to the first movement, except that the tensioner is changed from internal to external rotation. The muscles are also different, the first movement is mainly to work the subscapularis and pectoralis major muscles, and the second movement is to exercise the infraspinatus, teres minor and posterior deltoid. If you don't have a tension machine, or don't have time to go to the gym, you can use a tension rope instead.

The third movement: dumbbell topspin.

With your feet shoulder-width apart, grasp a dumbbell in each hand, start with your forearms parallel to the ground, keep your elbows and forearms stable, and keep your forearms at right angles, then rotate your forearms upwards until they are perpendicular to the ground, then return to their original shape. This action is mainly to exercise the supraspinatus, lateral deltoid and anterior deltoids, and it is mainly the supraspinatus muscles that play a role in the process of raising the arm to the front 45 degrees.

There is a group of people whose work nature requires them to often lift their arms, and they often have problems such as dull pain around the shoulder, reduced range of motion of the shoulder joint, and poor stability.

If you want to practice rotator cuff muscles, you can do an inclined plank lift, lie on your side on the mat, stand on the other side of your head, support your head, hold dumbbells in the other hand, lift them to the side of your body, and then put them in front of your body, and exchange training with both hands, which is effective in training rotator cuff muscles.

The best exercise to practice rotator cuff muscles must be pull-ups, which will definitely give your shoulder muscles a good workout and make your muscles more broad.

Push-ups are definitely one of the best exercises to train rotator cuff muscles, and when doing this exercise, you can make your shoulder muscles look fuller.

Learn these 5 shoulder exercises, so that you don't get lost on the way to shoulder training, hurry up and collect it!

The 10 movements of rotator cuff training are as follows:

1. Swing training.

In the prone position, with your arms naturally vertical, swing your hands backwards, left and right, and in circles. Repeat 5 for 10 sets, 2 for 3 sets.

2. Shrug training.

In an upright position, shrug the shoulder joint up and down vigorously, repeat 5 sets of 10 for 2 3 days.

3. Chest expansion training.

Stand upright, exert force to raise and expand the chest in a large area, repeat 5 10 times for groups, 2 3 sets for days.

4. Wall climbing training.

The patient is in a standing position, and the affected hand holds the shoulder ladder and climbs from low to high, driving the shoulder joint forward bending and abduction. Repeat 5 for 10 sets, 2 for 3 sets.

5. Forward bending and abduction.

In a standing position, place your hands behind your head and neck, and gradually abduct your elbows from erection to the level of your body. Repeat 5 for 10 sets, 2 for 3 sets.

6. Kneel and bow down.

Place your hands on your knees, slowly bend your knees so that your hips are close to your heels, and keep your hands in the same position, so that your shoulders are bent forward and raised as far as you can with your torso. Repeat 5 for 10 sets, 2 for 3 sets.

7. Pulley action Prepare a pulley device, the starting position is the unaffected side to lift, the affected side is relaxed, and then the unaffected side is forced, and the affected side arm is pulled up. Repeat 5 for 10 sets, 2 for 3 sets.

8. Lucky cat patients stand up, and the abduction of the potato residue arm gradually transitions from 45 degrees to 90 degrees of abduction, and the internal and external rotation of the shoulder joint is done. Repeat 5 10 dismantling sets, 2 3 sets of days.

9. Touch the head and waist of the patient to sit, tighten the abdomen, and sit up straight. After touching your head with the palm of your hand, touch your waist or back with the back of your hand. Repeat 5 for 10 sets, 2 for 3 sets.

10. Gymnastics stick training to hold the gymnastics stick with both hands, and the unaffected hand assists the affected hand to do shoulder joint forward flexion, extension, adduction, abduction and internal and external rotation activities respectively. Repeat each movement 5 10 times for 2 sets of 3 days.

5 shoulder exercises, friends who don't know how to train shoulders, take a look!

Shoulder Training Teaching A shoulder training dry goods that are not ng is absolutely sour!