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Simple Exercise for Rotator Cuff Injuries

by Steve Silverman

    The rotator cuff injures are common among golfers because of the strain that the golf swing puts on the shoulders. The rotator cuff is a series of four muscles and tendons that allows the shoulder to move consistently and cohesively. The muscles are relatively small, and a great deal of activity can lead to injury, often tearing of the tendons. You can protector the tendons by exercising the muscles to help regain strength and movement in your shoulders.

    Items you will need

    • Exercise ball
    • Exercise bench
    • 5-pound dumbbells

    Step 1

    Stretch your arms out fully before your begin your exercise program. Bring your right arm across your chest so that it passes in front of your left shoulder. Take your left arm and hold your outstretched right arm and press it close to your body for a count of five. Relax and then do the same with your outstretched left arm.

    Step 2

    Stand with your arms to your sides and shrug your shoulders up while holding lightweight dumbbells. Hold the lift for a count of three and then relax. Repeat the exercise 10 times. Take a 30-second break and then do another set.

    Step 3

    Lay on your back on an exercise bench. Hold your arms at your sides and take a lightweight dumbbell in each hand. Use a sidestroke action to lift your arms to shoulder level and then return them to their original position. Do this motion 10 times.

    Step 4

    Sit on an exercise ball and find your balance point. Hold a lightweight dumbbell in each hand. Curl the dumbbell up to shoulder height and then return to your original position. Take a 30-second break and repeat the set.

    Step 5

    Lay on your stomach on an exercise ball. Put your hands on the side of the ball and roll up until your neck is over the middle of the ball. Roll back to the original position. Repeat this 10 times, take a 30-second break and do another set of 10 rolls.

    Tips

    • Frequent exercise of the shoulder and rotator cuff can help the area get stronger without surgery.

    Warnings

    • Stop exercising and consult your physician if you have any pain.

    About the Author

    Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.

    Photo Credits

    • Chris Clinton/Digital Vision/Getty Images