肩袖肌群的锻炼

jacky

Rotator Cuff Exercises

The rotator cuff exercises are for preventative measures only. If you currently have pain in the area or rotator cuff damage do NOT perform any of these exercises. Instead seek advice from a qualified Physical Therapist or healthcare professional.

These rotator cuff exercises use light hand weights. However, resistance band exercises could also be adapted to bring about the same adaptations.

Keep to a weight of 2-5 lbs (1-2kg) maximum. Complete 3 sets of 12-15 repetitions for the following exercises in the order below.

External Rotation
1. Lie on side opposite of working arm.
2. Start position: Grasp dumbbell and flex elbow at 90deg keeping elbow in at side.
3. Rotate arm outward keeping elbow at 90deg.
4. Return to start position.
5. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.


Internal Rotation
1. Lie on same side of working arm.
2. Start position: Lying on a bench or bed grasp dumbbell and flex elbow at 90deg keeping elbow in at side. Forearm should start slightly below parallel to floor.
3. Rotate arm upward keeping elbow at 90deg.
4. Return to start position.
5. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.

Horizontal Rotation
1. Stand with your elbows at shoulder level and flexed at 90 degrees.
2. Hold a weight plate in each hand and externally rotate your hands up towards the ceiling.
3. Return to the starting position.

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