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 Rotator cuff exercises - where in routine?


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darcy

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Rotator cuff exercises - where in routine? 26 January 2012 14:18 (permalink)
Due to a niggling shoulder injury I decided to introduce some rotator cuff exercises into my routines to strengthen the joint. I've been doing 2 sets of 10 of external rotations just before my major pushing movement of the session, so just before bench press or overhead press. I placed them here in the routine as I thought they'd also act well as a warm up before the big push lifts. However, I was wondering if these would be best placed somewhere else in the routine or even on another day. Any advice?
 
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    lost

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    Re:Rotator cuff exercises - where in routine? 26 January 2012 14:42 (permalink)
    personally when i do RC work i tend to do it outside of the gym not as part of my main routine, just feel i can give it more attention that way. as i dont need heavy weights for it (few light DBs and bands) i do them whilst waiting for the kettle to boils or the microwave go ping
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      Rachfit

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      Re:Rotator cuff exercises - where in routine? 26 January 2012 20:23 (permalink)
      It is not prudent to do any rotator cuff strength work unless you know exactly what your shoulder injury is and why it happened or is happening. The reason being that there are different methods and techniques depending upon the injury/cause. If you perform the wrong one you can make your problem worse.
       
      It is  misconception that as soon as you have a shoulder injury that you should immediately do rotator cuff  strength work.
       
      An example is that you have muscle spasm or tight nerves. If you have either or both of these issues relating to your shouylder niggle then obviously you dont want to strengthen a muscle in spasm particularly if it is close to a tight nerve.
      That is highly likely to make things worse over time and in fact strengthen your weakeness. So if this were the case you would need to release the spasm and nobilise the nerves first, avoiding specific strength work direct on the problematic muscle.
       
      My advice ask your medical professional to assess your shoulder and confirm exactly why you are having this recurring niggle so you can address it accordingly mate
      'You can only manage what you can measure' 
      Rachel France DipITS,MBCA
      Master Trainer
      Specialist Biomechanics Coach
      (Injury 'prevention', Low Back Health & Resistance Specialist)
       
       
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