static rotator cuff exercises

[Timm1704]

Afew years ago my physio showed me several static exercises for the rotator cuffs. These static exercises involved pushing against a wall in several planes of movement, i believe there were 6 in total, which I still do occasionally to this day.

I had an MRI for a shoulder injury about 3.5 years ago, and the specialist said my rotator cuffs were abnormally thick, I put this down to exercising them hard using these static exercises.

Anybody else use static resistance for this purpose?

Did you see any benefit?

[jbarkley]

No, but it sounds fantastic....can you elaborate on the angles and the way you performed the exercises?

[spywizard]

not specific to the rotor cuff, but i have run static training as a strength training technique for years now..

[Timm1704]

Lol was bored, couldnt find diagrams so made my own on paintbrush, was gonna do stick men but got abit creative

first one: stand facing a wall, hands placed around shoulder width apart, with elbows bent at 90 degrees, as if you were going to do some push ups. Push towards the wall, keeping your body and all joints still. hold for 10 seconds, and do 5 -10 pulses, 10 seconds each.

[Timm1704]

second one: Stand with your back flat against the wall, elbows in to your sides, and triceps/rear delts firmly against the wall. without moving anybodyparts, push your elbows towards the wall. . follow the same 'pulse' routine as before

[Timm1704]

Third one: stand side-on to the wall, with the side of your upper arm against the wall. Without moving, push your hand out towards the wall. same pulse routine as before

[Timm1704]

Fourth one: standing in a doorway, put one hand on the frame, bring the lower arm infront of the body. Staying still, push the hand against the doorframe, mimmicking the contraction of a cable crossover. You can do this with both arms at the same time, imagine squeezing a large rubber ball

[Timm1704]

Fifth one: bring your forearms infront of you, crossing them into an X shape. work both sides at a time, or seperately. Push the lower forearm (the one closest to your body) away from the body, whilst pushing the outer forearm in towards the body. may help to put a pillow or towel inbetween the area where the wrists/forearms meet, reduces any discomfort.

[Timm1704]

Hope these help. There are others on google etc, but these are the ones the physio showed me, and I have been doing for years.

[jbarkley]

Hope these help. There are others on google etc, but these are the ones the physio showed me, and I have been doing for years.

Timm, thanks for going to the trouble and giving us all great info!

Livestrong!

[Timm1704]

no problme, glad to help

[dg101]

I'd hate to bump a post from more than a year ago, but i find this to be very intriguing as i have tons of discomfort in my left shoulder when attempting certain exercises (flat bench, incline, upright rows). I was wondering, if you are still around Timm, which im pretty sure you are, how often these exercises should be performed to strengthen the rotator cuff? Any help would be appreciated. The drawings are a great help too!

[Older lifter]

Haven't seen this thread........ glad you bumped

Those exercises are interesting and good ones, however i feel that as the body develops the need to do the same for the rota's also increases and many people fail to develope them.

I have for a few years now been including specific rota training into my shoulder day and i use weights (small ones, can't do much) on these exercises, since then i have noticed a good reduction in deep shoulder pain.

What i do is lay on a bench with my side on the bench so laying sideways so to speak, my upper arm is straight down my body so the elbow is on the side of my mid torso, with my lower arm at right angles i bring it down in front of my body slowly and then back up keeping the elbow still, this movement is 45 degrees and i use a small weight, trust me you can't use a big weight.
The other exercise is the same way but uses the other arm, the one on the bench and the weight is again moved only 45 degrees.

I hope you can understand the terrible directions but i have no pictures. I can say that these have helped a lot

[dg101]

I absolutely understand what you are saying. While doing all of these exercises, i feel it in exactly the place where i have discomfort from benching, and other activities. I would have to assume that it is my rotator cuff and hopefully it is only underdeveloped rather than a serious issue. I assume that it is underdeveloped because it is my left arm and i am right handed for everything (throwing, writing, etc) and would think my right has been strengthened over time from those activities. Maybe that is the case?

[Older lifter]

^^ sounds just like what i had... Give your rota's a bit of resistance training and see how it goes, i think you will find the problem gets better (baring that it is an injury of course)