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Written by Mayhem Editor
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Thursday, 17 February 2005 |
 We see a lot of people who do their rotator cuff (note : NOT CUP) exercises in the gym, and a number of those people are doing the exercises wrong. So, the following is some information on how to do them RIGHT.
 Exercise 1
Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent, and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.
 Exercise 2
Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it's level with your shoulder. (Hint: This is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.
 Exercise 3
Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: This is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.
 Exercise 4
In a standing position, start with your right arm halfway between the front and side of your body, thumb down. (You may need to raise your left arm for balance.) Raise your right arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.
Note : Those of you who stand up, with your elbow bent at 90 degrees and externally rotate your arm with a weight are doing virtually NOTHING for your rotator group. The tension is straight down, and thus you are simply doing an isometric exercise for your bicep.
In addition, try and make sure you do your sets with higher reps. You are NOT trying to get a shit load of hypertrophy here.
Just a little FYI for everyone.
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