Maximize Rotator Cuff Health with Simple Exercises
How to Improve Rotator Cuff Issues with Effective Exercises
Experiencing shoulder pain or limited mobility can be a challenge, especially when it comes to rotator cuff issues. Fortunately, there are exercises that can significantly improve the condition of your rotator cuff by focusing on neuromechanic drills and specialized movements. Let's dive into how you can start alleviating your shoulder problems today.
**1. Suprascapular Nerve Glide**
This neuromechanic drill focuses on mobilizing the suprascapular nerve, which plays a crucial role in the functioning of muscles responsible for abduction and external rotation movements of the shoulder. The process involves a series of movements including arm positioning, shoulder and shoulder blade manipulation, and head and neck adjustments to adequately tension the nerve. The goal is to mobilize the nerve with subtle movements, specifically through protraction and retraction of the scapula, to improve the function of the muscles it innervates.
How to Know if the Suprascapular Nerve Glide is Right for You:
Not everyone will feel a significant sensation during this exercise, and that's perfectly fine. The effectiveness of the drill can be gauged by checking if your shoulder movement improves post-exercise. Remember, the intensity of any stretch or tension should be kept low, around a three out of ten, to avoid aggravating the nerve.
**2. Band-Loaded Shoulder Figure 8**
After addressing the nerve aspect, it's crucial to load the shoulder to reinforce the improvements in mobility and strength gained from the nerve glide. This exercise utilizes a resistance band to create load, emphasizing shoulder external rotation. The movement pattern is a figure 8, performed in either a vertical or horizontal plane, which targets the shoulder's rotational capacity and stability. The resistance band should be anchored at or slightly above shoulder height, with the focus on maintaining constant tension throughout the movement. This exercise is not about reaching fatigue but finding the right dosage of load to challenge the shoulder without overwhelming it. Successfully performing this exercise teaches your brain and body to work together, moving through new ranges of motion with increased strength and reduced pain.
How to Choose the Right Exercise Intensity:
Especially if your shoulder is in a sensitive state, it's crucial to manage the load of your exercises appropriately. Start with fewer repetitions and gradually increase as your shoulder tolerates. The goal is not to fatigue your shoulder but to introduce it to new ranges of motion and strengths in a controlled, pain-free manner.
How to Achieve Long-Term Results with Shoulder Exercises:
Consistency and correct execution are key to making lasting improvements in shoulder health. After completing the exercises, reassess how your shoulder feels and moves. The idea is to find exercises that offer immediate improvements without causing pain. If an exercise doesn't feel right, it might not be suitable for you at the moment. Keep exploring different exercises and loads to discover what works best for your body.
Remember, the journey to improving rotator cuff issues is a gradual process that involves careful attention to how exercises affect your shoulder. By incorporating these targeted movements into your routine, you can make significant strides towards better shoulder health and mobility.
👋🏻 Hi, I’m Taylor Kruse, a strength & mobility coach who’s passionate about jiu jitsu and neuroscience. I help you with daily exercise and recovery tips so that you can squash your pains and make those gains!
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