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Rotator cuff injuries can have long lasting implications and cause lots of problems for day-to-day living. Even simple tasks in your normal routine become difficult and painful to accomplish-simple things like getting dressed or any activity at all that involves lifting your arm. But you can help prevent such injuries by strengthening the rotator cuff muscles. That’s why you should incorporate specific exercises that target this area into your workout routine.

These exercises are not complicated to perform and they are not strenuous either. Usually, they can be performed with minimal effort using light weights and high repetitions at first prior to moving on to more complicated and challenging workouts. For those curious as to what type of exercises for rotator cuff strength deliver the most effective results, here are a few:

The rotator cuff is the group of muscles around the ball and socket or joint section of the shoulder and arm-where they connect. So all of these exercises will focus on that area. To create a focus there, bend your elbow joint to make an “L” with your arm. Your elbow should create a 90-degree angle. If you rotate your hand to the palm upward position, this will focus on the rotator cuff even more. Adding a light hand weight will develop even more strength in this muscle area. You will want to utilize this position consistently for the exercises described. The number of reps and sets for each exercise will be dependent on what shape you are in currently and will gradually be increased.

Standing External Rotator – The traditional 90 degree rotator exercise is performed in a standing position. Light weights and moderate reps should be performed. For example, a 5lb dumbbell can be rotated upwards for 10 reps. Of course, you can go higher or you can go lower depending upon your strength and conditioning level. However, high reps/heavy weights will certainly not be recommended for those that may be new to rotator cuff exercises.

External Rotator – Seated Position – Have a seat on an exercise bench or other flat surface and keep a nice straight back and good posture. Then perform the very same exercise you just did while standing. This can be a little easier for those who have trouble standing for periods of time. Repeat slowly as tolerated.

Lying Side External Rotator – With this exercise, you will lie down on your side and perform the external rotator lift. By lying down on your side, the angles of the earth’s gravitation pull are changed which may lead to stressing different points of the rotator cuff. This, in turn, develops strength in areas of the shoulder that might otherwise be overlooked.

Knee Support External Rotator – Again, you will be repeating the same basic exercise. However, this time you will be sitting down on the floor with your knee resting on your bent knee. Again, the change in your center of gravity targets new areas of the rotator cuff muscles. And this seated position makes it one of the less difficult exercises of the ones described here.

Tom Nicholson has spent years caring for sufferers of carpal tunnel syndrome. Please click here to learn more regarding someexercises for rotator cuff.