You might have heard the time period “rotator cuff” earlier than. It’s a frequent location for a shoulder harm. However what precisely is it? And why is it really easy to injure?
The rotator cuff consists of 4 muscular tissues that encompass the shoulder blade (scapula), and assist to carry the arm bone (humerus) within the shoulder capsule. In different phrases, they assist to stabilize the shoulder joint.
Every of the 4 muscular tissues work along side each other to offer coordination of motion between the scapula and humerus when exercising, collaborating in sport, or doing one thing so simple as lifting an arm overhead. The shoulder joint sacrifices stability for mobility, because of this, a small change in muscle coordination can have dire penalties.
Frequent shoulder accidents embody:
- Rotator cuff tendonitis
- Rotator cuff tears
- Labral tears
- Ligament strains and tears
Strengthen your rotator cuff to keep away from harm
Many of those accidents may be averted by conserving our rotator cuff versatile and robust. Attempt these three easy workouts every day to forestall shoulder harm:
- Shoulder stretch: Place arm up on the wall, lean ahead into the doorway till a stretch is felt on the entrance and prime of shoulder. Preserve the stretch for 30 seconds, repeat thrice.
- Shoulder exterior rotation: Lay in your facet with knees bent, head supported and arm on the facet on a rolled towel. Rotate the arm on the shoulder with out some other motion. Use a light-weight weight, 3-5lbs. Do 3 units of 10.
- T raises: Lie face down together with your arms out, thumbs up and shoulders again and down. Increase your arms up as you squeeze your shoulder blades collectively. Decrease your arms and repeat. Preserve your thumbs up always. Carry out two units of 10 repetitions – holding 5 seconds every rep.
In the event you begin to expertise shoulder ache, guide an appointment with considered one of our physiotherapists who may help you onto the trail of restoration.
This weblog initially appeared on Lifemark.ca