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Answered 2013-05-03 20:25:52

External rotation of the shoulder is a common exercise to work the rotator cuff muscle. If your muscles have been injured it is advisable to visit a medical professional, as long term damage can occur if not treated correctly.

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prognosis for recovery from minor rotator cuff injuries is excellent. For serious injuries, the prognosis is usually good, some six weeks of physical therapy being required following surgery


According to the article "Exercises For Busy Moms", by Tracy Mallet, there are several good, quick exercises for mothers. For example, rotator-cuff strengtheners, triceps push-up extensions, and butterfly abs curls.


The prognosis for the long-term relief from rotator cuff syndrome is good, especially when both conservative and surgical therapeutic approaches are used.Complete recovery following surgery may take several months.


It is a very good question! There are four muscles, which compose rotator cuff. They all keep the head of the humerus in opposition to the glenoid cavity of the scapula bone. The head of the humerus is very large. The glenoid cavity is very small. So they act like a tendon. They are 'functionally' contracting tendons. That is the beauty of this joint. That is the beauty of the nature.


Exercise is good, but improper form--specifically, lifting weights while moving in a way that is unnatural for your body--can be dangerous, especially if you're prone to a rotator cuff injury. People who bodybuild, swim or play sports that require repetitive overhead arm movements are more likely to develop this injury, which can take anywhere from two to six months to heal. That's a long time to be out of the game.Here's what you need to know about your rotator cuff--and how you can exercise to avoid this painful injury.Your Rotator Cuff: Why it MattersTo lift, move and push objects, we depend on the movements of our arms. The rotator cuff, a series of muscles and tendons gathered around the humerus, helps us do that by enabling our arms to move freely. Without it, we wouldn't be able to lift boxes, rotate our arms, or do anything that involves the free movement of our upper arms.Normally, these tendons and muscles work together and enable the arm to do repetitive moving tasks. When the rotator cuff is overused, however, such as lifting weights repeatedly above your head with movements that are unnatural for your arms, the muscles and tendons can wear down, eventually leading to a tear. If any part of the rotator cuff is injured, you'll notice it. You may have significant trouble lifting or rotating your arm and notice significant front shoulder pain, which may travel down to your arm.Most people who experience a rotator cuff injury get it from years of overuse. Although these injuries can occur after direct trauma to the arm, people who weightlift or swim often report experiencing these injuries. The injury may build up over time, and eventually escalate into a tear that can severely weaken your arm.Avoiding Rotator Cuff Injuries with ExerciseAlthough exercise may cause some injuries, exercise can also help prevent them. Proper stretching, using correct form, and doing exercises that strengthen the muscles and tendons of the cuff can help decrease your risk, while making it stronger--and that means you can lift or push more weights. Here are the most crucial exercises for strengthening this key area:1. Dumbbell raise:Lying on your stomach on a flat bench, hold a dumbbell in your left hand. Your left hand should be dangling off the bench, with your other arm securely on the bench. Slowly lift the weight while bending your elbow at a 90 degree angle. Stop when your elbow is parallel to your shoulder. Hold it for a few seconds before slowly releasing it to the starting position.2. Cable rotation:Using a cable machine, move the pulley until it is parallel to your elbow, then grasp the handlebar. Standing parallel to the bar, take your hand, keep your elbow close to your body, and pull it towards your chest by rotating your shoulder. Rotate the shoulder back to the starting position and repeat for 12 repetitions. Switch sides when the repetitions are finished.3. Dumbbell rotations: Using light dumbbells, hold both dumbbells in front of your lower stomach. Your palms should be facing your body. Slowly bend your arms into a 90 degree angle and pull the weights up until the weights are level with your shoulders. Lower the weight and repeat for ten repetitions.Continue to do these exercises regularly as part of your workout program, being careful to use proper form. Doing so will gradually increase the strength of your rotator cuff, allowing you to lift heavier weights and avoid shoulder injuries.


*IMPORTANT* - Get your doctor's clearance before starting any exercise for a joint injury. Also, no exercise can heal rotator cuff. It can increase mobility and decrease pain. One of the most gentle exercises for rotator cuff is to stand beside a wall with the affected shoulder facing the wall. Put your fingertips on the wall and step out//away from the wall until your arm is level with your shoulder and only the fingertips are touching the wall. Now, "walk" your fingers up the wall as far as you can. Stop if pain. Then, walk your fingers back down the wall. Repeat 10x and redo the exercise up to 3 times a day. A second exercise.... Put your affected arm straight down, with your hand on the side of your hip. Raise your arm as high as you can without pain. Now pretend you are moving your arm in the air, from 3 pm position to 11 am position... so, 3, 2, 1, 12, 11.... then go backward, 11, 12, 1, 2, 3. Repeat the whole sequence at least 5x. Hint: This exercise will make it easier to reach behind your back, such as to put on your coat or wipe yourself. The pain from a torn rotator cuff can take months to calm down. The exercises will help, but need done regularly.


Exercises that include the power muscles, such as the quads and hamstrings, are important for volleyball. Any exercises that stabilize your shoulder are great for reducing the likelihood for developing an injury.


Pilates are not the best choice for someone recovering from a knee injury. Some of the exercises actually put considerable strain on your legs and joints, and it is hard for novice exercises to identify in advance which exercises are going to put strain on their knees. The best activity for recovering from a knee injury is swimming. You can still get a good workout and exercise your muscles, yet no additional strain is being put on your joints. Of course, ask your doctor for the most effective exercises while you heal.


Kahlon Randeep S MD is a good one 4755 E Stanton Ogletown Rd, Newark, DE- (302) 731-2888


My injury is cosidered log term and I have to have surgery on my shoulder. I am trying to find out what a good settlement is for this injury. I can't seem to get any straight answers. I have been out of work since Jan. and it is going to be six months after surgery before I can even consider going back to work. So I will be out of work for about 13 months. I am really concerned that I will not be able to do heavy equipment operating again. I have torn the rotor cuff in my shoulder. I would appreciate any input anyone has to help me feel alittle better about my workmen's compensation suit. Thank you for your time and help... Dwren56@yahoo.com


Curls are a good dumbbell exercise to do, because they strengthen your biceps, which is one of the main muscles in your upper arm. To strengthen your triceps, try extension exercises, where you lift the dumbbell straight up in the air and bring it down. Risk of injury is high with dumbbell exercises, so take care.


There are many good exercises for your belly and depending on what a person wants to achieve is depending on what variety of exercises would be done.


I think it depends on the severity of the injury. You should ultimately talk to your doctor and determine your restrictions. You will likely not move your knee too much simply driving. However, you need to be aware what you can and cannot do. This information will come from your doctor.


try hitting 'word omission online exercises' in google.com, and go for tutor vista, their exercises are quite good.


Warm up exercises are thought to help prevent injury by loosening up the muscles and joints that will be used prior to an activity. Thus, the activity being planned would determine which warm up exercises would be most advantageous for you. Basic, gentle movements, along with slow stretching is recommended.


Many people have problems with their rotator cuff, which is a joint in the shoulder area. The main reason this is a problem spot for many people is because problems with this joint result in the inability to lift your arm. This can severely limit your daily mobility and make things very difficult for you. Just think of all the things you do on a daily basis that involve lifting your arms. It is amazing what exercise can do when it comes to improving this joint and making things a little easier for you and your shoulder area. There are a lot of different exercises you can do that will definitely help make this joint more mobile. The more mobile the rotator cuff is, the more flexible it is going to be and the less it will hurt you during the day. Before doing any of these exercises at home, you first need to visit a doctor. In certain cases, surgery must be performed to help the joint that you are dealing with. Your doctor will be able to take x-ray images to see the extent of the damage and to see if you require this type of surgery. If you do not require surgery or if you're recovering from surgery, you may very well benefit from a shoulder exercise each day. The best thing about these types of exercises is that they are easy to do and slowly make that joint more flexible so that it hurts a lot less. You will notice that this is a great option for when you're dealing with major issues concerning the rotator cuff and just want it to feel better on a daily basis. Your doctor might also be able to recommend different exercises that you can do right in your home without needing to see a physical therapist in the area. Working your shoulders is one of the best ways for you to feel good and to ease the pain that you are dealing with. This is why so many people are now learning about different exercises they can do right in the comfort of their very own homes.


Some good stretching exercises you can find in mags. If like to do yoga, is there a specific type of stretching exercises I should do before a yoga class.


Some good exercises for it is to have do a lot of cardio exercises and endurance runs. Another type of exercise are mental exercises such as meditation.


Rotator Cuff ProblemsThe rotator cuff is a group of muscles and tendons that attach to the bones of the shoulder joint, allowing the shoulder to move and keeping it stable.Rotator cuff tendinitis refers to irritation of these tendons and inflammation of the bursa (a normally smooth layer) lining these tendons.A rotator cuff tear occurs when one of the tendons is torn from overuse or injury.Relieving the PainDrugs like ibuprofen and naproxen will help reduce swelling and pain. If you are taking these medicines every day, make sure that you tell your health care provider so that they can monitor your general health.Ice packs applied to the shoulder 20 minutes at a time, 3 - 4 times a day, can help when your shoulder is painful.Using Your ShoulderLearning how to take care of your shoulders to avoid placing extra stress on them can help you heal from an injury and avoid re-injury.Your position and posture during the day and night can help relieve some of your shoulder pain:When sleeping, lay either on your back or side that is not painful. Resting your painful shoulder on a couple of pillows may help.When sitting, use good posture. This means keeping your head over your shoulder and your shoulders back, a towel or pillow behind your lower back, your feet either flat on the floor or up on a foot stool.A few other tips for taking care of your shoulder include:Avoid carrying a backpack or purse over just one shoulder.Avoid working with your arms above shoulder level for very long. If needed, use a foot stool or ladder.Lift and carry objects close to your body. Try not to lift heavy loads away from your body.Take regular breaks for any activity you are doing over and over again.When reaching for something with your arm, your thumb should be pointing up.Consider making some changes around your home so it is easier for you to take care of yourself. Store everyday items you use in places you can reach easily. Keep things with you that you use a lot, like your phone.Physical Therapy and ExercisesYour surgeon will refer you to a physical therapist to learn exercises for your shoulder.You'll probably start with passive exercises. These are exercises the therapist will do with your arm. They help get the full movement back in your shoulder.After that you will do exercises the therapist teaches you. These will help increase the strength in your shoulder and the muscles around your shoulder.Returning to SportsOver all, it is best to avoid sports activity until you have no pain during rest or any activity. Also, when examined by your doctor or physical therapist, you should have:Full strength in the muscles around your shoulder jointGood range of motion of your shoulder blade and upper spineNo pain during certain physical exam tests that are meant to provoke pain in someone who still has rotator cuff problemsNo abnormal movement of your shoulder joint and shoulder bladeWhile you may feel impatient and want to push the timeframe of your recovery, you should think about a few points. If you return to sports too soon, the way you use your shoulder and your elbow, spine, and hip will be different. Your risk of injury to any of these areas increases.Returning to any demanding sport should be gradual and not at full force in the beginning. Ask your physical therapist about the proper technique you should use when doing your sports activity.ReferencesIII FA, Fehringer EV, Lippitt SB, Wirth MA, Rockwood Jr. CA. Rotator cuff. In: Rockwood CA Jr, Matsen FA III, Wirth MA, Lippitt SB, eds. The Shoulder. 4th ed. Philadelphia, Pa: Saunders Elsevier; 2009:chap 17.Greiwe RM, Ahmad CS. Management of the throwing shoulder: cuff, labrum and internal impingement. Orthop Clin North Am. 2010 Jul;41(3):309-23.Reviewed ByReview Date: 07/06/2011C. Benjamin Ma, MD, Assistant Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.


Good exercises for cycling training would be core exercises for the mid section, such as sit ups or planks. Leg strengthening exercises such as lunges and squats would be helpful too.


One good option for "pain management" is exercising with the assistant of a Physical Therapist. You can also do the exercises alone with the proper written instructions. You need to be careful to follow the physical exercises exactly to avoid injury to yourself.


Situps and crunches are good abs exercises.


Some good pelvic floor exercises to try are Kegel exercises and Pilates. There are Kegel exercises for men and women. These exercises can help women recover muscle tone after pregnancy. http://pilates.about.com/od/technique/a/Pelvic-Floor-Muscles.htm


DefinitionRotator cuff repair is a type of surgery to fix a torn tendon in the shoulder. The procedure can be done with a large ("open") incision or with shoulder arthroscopy, which uses small button-hole sized incisions.DescriptionThe rotator cuff is a group of muscles and tendons that form a cuff over the shoulder joint. These muscles and tendons hold the arm in its "ball and socket" joint and help the shoulder to rotate. The role of the tendons is to hold the powerful shoulder muscles to the shoulder and arm bones. The tendons can be torn from overuse or injury.Your doctor will first check your shoulder with a small camera (arthroscope) to look at the tear and determine if it can be fixed. The arthroscope is inserted into the shoulder through a small poke-hole. The camera is connected to a video monitor. The surgeon looks around the entire joint to check the cartilage, tendons, and ligaments of your shoulder.After evaluating the shoulder joint, the surgeon places the camera in the space above the rotator cuff tendons, called the subacromial space. The surgeon can check the area above the rotator cuff, clean out inflamed or damaged tissue, and remove a bone spur (subacromial spur).If a tear is going to be fixed, the surgeon may perform the surgery with a larger, open incision. Other surgeons use the arthroscope and 1 to 3 additional small poke-holes or smaller incisions to perform the surgery. The additional small incisions allow the surgeon to insert other instruments to repair damaged tissue.The goal is to attach the tendon back to the bone where it tore off. The tendon is attached with sutures. Small rivets (called suture anchors) are often used to help attach the tendon to the bone. The suture anchors can be made of metal or material that dissolves over time, and do not need to be removed.At the end of the surgery, the incisions are closed, and a dressing is applied. If arthroscopy was performed, most surgeons take pictures of the procedure from the video monitor to show you what was found and what was done.Why the Procedure Is PerformedRotator cuff repair may be recommended for shoulder problems such as:Torn rotator cuff with weakness and painPain, especially using the arm overheadA bone spur or inflammation around the rotator cuffRisksThe risks for any anesthesia are:Allergic reactions to medicationsProblems breathingThe risks for any surgery are:BleedingInfectionNerve damageAdditional risks include:Stiffness of the shoulderFailure of the surgery to relieve symptomsFailure of the repair to healWeakness of the shoulderAfter the ProcedureSurgery to repair a torn rotator cuff is usually very successful at relieving pain in the shoulder. The procedure may not always return strength to the shoulder. Rotator cuff repair can require a long recovery period, especially if the tear was large.In many cases, arthroscopy reduces the need to surgically open the shoulder joint. This can result in less pain and stiffness. In cases of repair, the body still needs to heal after arthroscopic surgery, just as if it were open surgery, so the overall recovery time will still be long.Outlook (Prognosis)The recovery can take anywhere from 3 to 6 months, depending on the size of the tear and other factors. You may have to wear a sling for 1 to 6 weeks after surgery. Pain is usually managed with medications.When you can return to work or play sports will depend on the surgery that was performed, but it will usually take several months to resume your regular activities.Physical therapy may help you to regain the motion and strength of your shoulder. The length of therapy will depend on the repair that was performed.ReferencesMatsen FA III, Fehringer EV, Lippitt SB, Wirth MA, Rockwood CA Jr. Rotator cuff. In: Rockwood CA Jr, Matsen FA III, Wirth MA, Lippitt SB, eds. The Shoulder. 4th ed. Philadelphia, Pa: Saunders Elsevier; 2009:chap 17.Miller RH II, Dlabach JA. Shoulder and elbow injuries. In: Canale ST, Beatty JH, eds. Campbell's Operative Orthopaedics. 11th ed. Philadelphia, Pa: Mosby Elsevier; 2007:chap 44.


Some exercises that will tone exercises are crunches and yoga exercises. The lung may be a good thing to try. Push ups will help make the area tighter.