This exercise can be done with rubber tubing or a pulley machine. When you hear people talking about rotator cuff injuries, it's often the muscle that this exercise works; to which they are referring. When people have forward rolled shoulders and a rounded upper back, they are more susceptible to weakness in these muscles, which results in shoulder pain. This exercise is also helpful for people who have weakness due to working on a computer all day or who participate in sports like cycling. External rotations are a valuable part of injury prevention in all exercise programs.
This exercise is meant to do with fairly light weight. You'll want to do about 3-4 sets and each set comprising of 10-15 repetitions.
Step#1 Stand straight holding the tubing or pulley handle with your arm elevated so that it's parallel to the floor. The upper arm stays stationary throughout the movement and the elbow joint which is bent to 90 degrees, stays in position as well. The only movement that takes place is a swivel in the shoulder unit.
Step#2 There's a pause of about 3 seconds at the top of the movement. Then return. Do your indicated repetitions then do the other arm.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
This exercise is meant to do with fairly light weight. You'll want to do about 3-4 sets and each set comprising of 10-15 repetitions.
Step#1 Stand straight holding the tubing or pulley handle with your arm elevated so that it's parallel to the floor. The upper arm stays stationary throughout the movement and the elbow joint which is bent to 90 degrees, stays in position as well. The only movement that takes place is a swivel in the shoulder unit.
Step#2 There's a pause of about 3 seconds at the top of the movement. Then return. Do your indicated repetitions then do the other arm.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
