The rotator cuff is a set of 4 muscles that stabilize and control the movement of the shoulder. • Slow, controlled movements within the pain free range of motion. • Start with 1 set of 10 repetitions. • Progress to 2 to 3 sets of 15 to 20 repetitions. • You can use an exercise band or a cable machine. Outward Rotation Start [...]
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Pulley Exercise • Slow movements as far as you can without pain • Hold each arm at the top for 3 to 5 seconds • Start with 1 minute • Progress to to 2 to 3 minutes • Gradually increase the amount of movement as pain allows Pendulum • Hold a 2 to 3 pound weight • Lean slightly forward and to the side • Swing your arm in small circles clockwise and counterclockwise • Move [...]
"I'll will go to the gym when I lose more weight, get stronger, get more fit, etc." "I'll do flexibility exercise once I become a Yoga master." Sound familiar? They don't make sense but you may be familiar with these excuses. You do not need to qualify as a Cirque du Soleil contortionist to start doing flexibility exercises regularly. In fact, being stiff and inflexible is one of the best reasons to start stretching! As [...]