Rotator Cuff Shoulder therapy

[jg42058p]

Hi,

I definitely have a bruise on my left rotator cuff, which developed 7 years ago.
I stopped lifting for a few years, got back into it and the bruise has manifested again, as I feel slight pain after doing bench pressing.

I know there are exercises to strengthen rotator cuffs. I have done them but I'm not sure if I did them properly - i.e. the correct form, the number of sets, the weight.

I am wondering if someone could..

1. Please post a link to information on how to properly strengthen them.

and

2. Do rotator cuff bruises go away eventually after doing the exercises associated with them?


thanks

[songdog]

Bro if you tore your rotorcuff you need surgery.Yes there are exercises but if you tore it they wont help.Go see the Doc its a long road back.I know I had it done in 09.Good luck.

[jg42058p]

Well I talked to my doctor he said it wasn't a tear and I can keep lifting.

How many times a week should you do the rotator cuff exercises?

[jg42058p]

Bro if you tore your rotorcuff you need surgery.Yes there are exercises but if you tore it they wont help.Go see the Doc its a long road back.I know I had it done in 09.Good luck.

How long was it until you could get back to lifting and benching?

[cherrydrpepper]

I had a serious rotator cuff injury 10 years ago that still keeps me up at night.

You are going to need two forms of attack

#1 Stretch before problematic exercises and warm up properly. Shoulder day and chest day I stretch like crazy and take my sweet time working up to a good weight. I have watched this video dozens of times. You need to do these stretches before you squat. I like to do them before I bench they are awesome this dude is smart:
http://www.youtube.com/watch?v=scBJWKbUGX0

#2 You need to develop a rotator cuff strengthening regiment. You need to do a diverse range but the two you will want to start with are

inward motion: http://www.youtube.com/watch?v=AEw-0wYGMXA&NR=1

outward motion: http://www.youtube.com/watch?v=UwUBQqX5PrQ

[dec11]

I had a serious rotator cuff injury 10 years ago that still keeps me up at night.

You are going to need two forms of attack

#1 Stretch before problematic exercises and warm up properly. Shoulder day and chest day I stretch like crazy and take my sweet time working up to a good weight. I have watched this video dozens of times. You need to do these stretches before you squat. I like to do them before I bench they are awesome this dude is smart:
http://www.youtube.com/watch?v=scBJWKbUGX0

#2 You need to develop a rotator cuff strengthening regiment. You need to do a diverse range but the two you will want to start with are

inward motion: http://www.youtube.com/watch?v=AEw-0wYGMXA&NR=1

outward motion: http://www.youtube.com/watch?v=UwUBQqX5PrQ

and he calls a pec muscle a deltoid muscle????

[nakota2k]

Maybe take on some joint supps. I use animal flex, its got all the joint supps in convenient daily packs and since finishing the tub my right shoulder stopping hurting

[tyciol]

The rotor cuff is the tendons of 4 muscles. The infraspinatus and teres minor are the external rotators and basically do the thing. External rotation is important to counteract overly strong muscles like front delts, pecs, teres major and lats.

Then there's supraspinatus which gets hit during lateral raises, moreso at the start.

I don't know what focuses on subscapularis (the internal rotator) since other bigger muscles can also do that action.