Do you have weakness of soreness in your shoulders when you use them day to day? Do you want a simple exercise to work on rotator cuff strength and endurance? Try our home exercise for rotator cuff strengthening and stability. Rotator cuff drills I call them! If you have any questions or concerns about this exercise please contact us at 604-983-6616.
Hi this is Dana Ranahan from Body Works Sports Physiotherapy and today I want to show you a strengthening exercise for your shoulder and for your rotator cuff. If often call these rotator cuff drills. So you’re going to grab a small weight, sometimes we start with something very small like a half pound which is like a soup can at home or a one pound weight. Here I have a two pound and a three pound weight just to give you an idea of what they’re like. We’re going to work on some arm raises sort of long lever where your elbows stay straight in front of you and focusing on controlling the shoulder blade position. So the weights have to start light because we’re working on more endurance. So effectively, we’re going to start by pulling our shoulders back in space and trying to keep our shoulders level so it’s not dropped and then raising the weight in front like this only to shoulder height. So breathing out, breathe in come back down, breathing out, breathe in come down and aim for eight to ten repetitions. Then the next we go to the side, same motion, trying to keep your shoulders level, shoulder blades pulled back, ten times to the side and then kind of in the middle, which we call scaption. So we work on raising in this, in the middle position, same eight to ten times. All of these exercises focusing on maintaining our shoulder blade position not letting your back sway to do that but being able to pull the shoulder blades back and keeping your spine neutral. So give that a try. If you have any pain with this please stop and give us a call and we can help you maybe find a more suitable exercise for you. For more information, please contact us at 604-983-6616.