What Three Exercises Can You Do to Reduce the Pain of a Sore Rotator Cuff?

What Three Exercises Can You Do to Reduce the Pain of a Sore Rotator Cuff?

Shoulder injuries can be very painful. Most people choose medications to deal with the pain. You can also try the three exercises below to help reduce the soreness and at the same time prevent the loss of range of motion. The best thing about the exercises is that you can do them in the comfort of your home.

 

1. Doorway Stretch

 

a. The first step is to stand in an open doorway with your arms spread out to the side.

b. Hold on the sides of the doorway with your hands below or at shoulder height. Slowly lean forward until you feel your arms stretching.

c. Make sure that you keep your back straight as you shift your entire weight to your toes. Be careful not to overstretch your arms and shoulder muscles.       

 

2. Pendulum Exercise

 

a. Stand to the side of a chair, railing, or table with the hand of the uninjured arm holding the object to maintain your balance.

b. Lean forward while keeping your back straight and allowing the injured arm to hang freely. Then move the arm back and forward.

c. While keeping the same position, move the arm from side to side.

d. While still in the same position, move your arm around in a clockwise motion. Then after a couple of minutes, move it in a counterclockwise motion.

e. Repeat the exercise with your other arm.

 

3. High to Low Rows

 

a. You will need a resistance band for this exercise. Attach the resistance band to a sturdy object that’s above shoulder height. Make sure that it will not come lose when you pull on it.

b. Kneel down with the knee on the same side of the injured arm touching the ground, and the other knee raised. Make sure that the lowered knee is aligned with your body. Place your uninjured hand on the other knee.

c. While holding the resistance bank with the arm stretched out, pull the elbow towards you. Make sure that your back is straight. You should not twist your arm or move your body while pulling the band.

d. Return to starting position and repeat for three sets of ten.

 

These three exercises can help reduce the pain of a sore rotator cuff. You can also consult your doctor or physical therapist for more exercises that will fit your goals and needs.   


Hottest news of today

Most recent news from all categories

What You Should Know Before Getting Liposuction

Cosmetic surgery is gaining in popularity, and one of the most popular operations is liposuction. This form of cosmetic surgery sucks the fat from beneath the skin. However, before you make an appointment with a liposuction specialist, go through this list of things you ought to know before you get…

Read More

No Food Makes You Fat - It’s the Amount You Eat

People always blame food for making them fat. Society has a love-hate relationship with food. People denounce food for their unhappiness, but look for food when they need comforting. One thing that people should know is that no food makes you fat. It is the amount you eat each day that makes you…

Read More

Five Foods That Help Keep You Hydrated

Dehydration sets in when you fail to replenish all of the water that you lost by sweating it out via exercise or just because of a very hot summer day. Below are five different types of food that you can eat to help keep you hydrated apart from drinking water. Cucumber With cucumber, you can hit two…

Read More

What 4 things can you do to cure emotional eating

Eating because of stress, excitement, sadness, or disappointment is so comforting. But eating beyond what our body needs is never healthy. People who eat their emotions away get so accustomed to it that they can hardly remember what feeling hungry is. Realizing bad habits is the first step. However,…

Read More

Fox4ward: Food and Your Mood

There's a growing body of evidence showing that choosing the right foods, can boost our mental health. Dan Godwin takes a look, in this Fox4ward.

Read More

Three ways grocery stores are working against your diet plans

It all comes down to marketing. The grocery store is not really interested in your diet plans, at least not any more than they are in selling you grocery items. Have you ever wondered why meats and produce are usually at the back part of the store? Basically, it is because those are essentials and…

Read More

Latest From Hottest

Most recent & hottest articles

How Does Blood Flow Restriction (BFR) Help in Training?

One of the newest training tools used in performance and rehab industries is blood flow restriction or BFR. It can help provide hypertrophy and strength gains. Strength coaches, physiotherapists, and individuals have testified how it helped them reach new levels of performance. The training volume…

Read More

Can You Be Fat and Still Fit?

Is it possible to be fat and still fit? Recent studies suggest that an overweight person doesn’t necessarily mean unhealthy. According to a study by the National Cancer Institute in 2012, overweight people lived longer than thinner individuals. Another study showed that some obese people have…

Read More