Gym Exercises to Strengthen the Rotator Cuff

by strengthening the rotator cuff you

by strengthening the rotator cuff you can prevent future injuries and

can prevent future injuries and

can prevent future injuries and potential surgery hi I’m Rebecca Brayton

potential surgery hi I’m Rebecca Brayton

potential surgery hi I’m Rebecca Brayton and welcome to watchmojo.com and today

and welcome to watchmojo.com and today

and welcome to watchmojo.com and today our host Veronica headed to X fit to

our host Veronica headed to X fit to

our host Veronica headed to X fit to learn what exercises we can do to

learn what exercises we can do to

learn what exercises we can do to prevent a rotator cuff injury alright so

prevent a rotator cuff injury alright so

prevent a rotator cuff injury alright so here we are in the gym setting and we’re

here we are in the gym setting and we’re

here we are in the gym setting and we’re gonna have a good exercise I’ll show you

gonna have a good exercise I’ll show you

gonna have a good exercise I’ll show you a good exercise for the rotator cuff

a good exercise for the rotator cuff

a good exercise for the rotator cuff group this is gonna be an exercise for

group this is gonna be an exercise for

group this is gonna be an exercise for internal rotation it’s gonna be you know

internal rotation it’s gonna be you know

internal rotation it’s gonna be you know from using a cable with a single handle

from using a cable with a single handle

from using a cable with a single handle the cables at about knee height and they

the cables at about knee height and they

the cables at about knee height and they give it to her in her right hand elbow

give it to her in her right hand elbow

give it to her in her right hand elbow was gonna place right at the edge or tip

was gonna place right at the edge or tip

was gonna place right at the edge or tip of the thigh slightly down his set she

of the thigh slightly down his set she

of the thigh slightly down his set she performs an arm wrestler style of motion

performs an arm wrestler style of motion

performs an arm wrestler style of motion down towards her hip over there the

down towards her hip over there the

down towards her hip over there the return should be not full I don’t want

return should be not full I don’t want

return should be not full I don’t want it to go all the way to the machine

it to go all the way to the machine

it to go all the way to the machine stop here so that the tension stays into

stop here so that the tension stays into

stop here so that the tension stays into the target muscle area we’re finding

the target muscle area we’re finding

the target muscle area we’re finding anywhere from 10 to 15 reps pick a

anywhere from 10 to 15 reps pick a

anywhere from 10 to 15 reps pick a weight that allows you to keep good form

weight that allows you to keep good form

weight that allows you to keep good form and allows you to make at least 10 or 15

and allows you to make at least 10 or 15

and allows you to make at least 10 or 15 reps again just to try to strengthen the

reps again just to try to strengthen the

reps again just to try to strengthen the shoulder in general a little bit again

shoulder in general a little bit again

shoulder in general a little bit again in the gym setting we’re gonna try using

in the gym setting we’re gonna try using

in the gym setting we’re gonna try using these small balls there are only two

these small balls there are only two

these small balls there are only two pounds we’re gonna do T V and W three

pounds we’re gonna do T V and W three

pounds we’re gonna do T V and W three different moves for your shoulders so

different moves for your shoulders so

different moves for your shoulders so first one is gonna be a tee you’re gonna

first one is gonna be a tee you’re gonna

first one is gonna be a tee you’re gonna bring arms out with your thumbs down and

bring arms out with your thumbs down and

bring arms out with your thumbs down and we’ll try and do ten repetitions that

we’ll try and do ten repetitions that

we’ll try and do ten repetitions that way being sure not to go too high or too

way being sure not to go too high or too

way being sure not to go too high or too low we really want to try to stay at

low we really want to try to stay at

low we really want to try to stay at that T level and do 10 that way and then

that T level and do 10 that way and then

that T level and do 10 that way and then try new ten with your thumb turn up so

try new ten with your thumb turn up so

try new ten with your thumb turn up so 10 with the thumb turn down 10 with the

10 with the thumb turn down 10 with the

10 with the thumb turn down 10 with the thumb turned up the next one will be a V

thumb turned up the next one will be a V

thumb turned up the next one will be a V which is gonna be up towards me so up

which is gonna be up towards me so up

which is gonna be up towards me so up this way again this one is with a thumbs

this way again this one is with a thumbs

this way again this one is with a thumbs up position try to bring your arms

up position try to bring your arms

up position try to bring your arms almost level with your ear that’s it

almost level with your ear that’s it

almost level with your ear that’s it very good and the third one will be W so

very good and the third one will be W so

very good and the third one will be W so we start with your hands together and

we start with your hands together and

we start with your hands together and you’re gonna bring your arms back and

you’re gonna bring your arms back and

you’re gonna bring your arms back and rotation that’s it trying to bring your

rotation that’s it trying to bring your

rotation that’s it trying to bring your shoulder blades together at the top and

shoulder blades together at the top and

shoulder blades together at the top and we’ll try and do ten repetitions of this

we’ll try and do ten repetitions of this

we’ll try and do ten repetitions of this one we’re gonna give veronica to do an

one we’re gonna give veronica to do an

one we’re gonna give veronica to do an exercise that targets the external

exercise that targets the external

exercise that targets the external rotators at a position higher than 90

rotators at a position higher than 90

rotators at a position higher than 90 degrees means the elbow is higher than

degrees means the elbow is higher than

degrees means the elbow is higher than 90 degrees so high cable these

90 degrees so high cable these

90 degrees so high cable these was the attachment to use I’m gonna pass

was the attachment to use I’m gonna pass

was the attachment to use I’m gonna pass it to her grabbing grabbing it close to

it to her grabbing grabbing it close to

it to her grabbing grabbing it close to the hinge both hands she’s gonna set her

the hinge both hands she’s gonna set her

the hinge both hands she’s gonna set her elbows high and back and perform a

elbows high and back and perform a

elbows high and back and perform a external rotation imagine that she has a

external rotation imagine that she has a

external rotation imagine that she has a mohawk and she’s gonna stroke her hands

mohawk and she’s gonna stroke her hands

mohawk and she’s gonna stroke her hands or her fingers through the Mohawk that

or her fingers through the Mohawk that

or her fingers through the Mohawk that she’s gone this is a very good way to

she’s gone this is a very good way to

she’s gone this is a very good way to train external rotators certainly great

train external rotators certainly great

train external rotators certainly great exercise when your shoulders are not

exercise when your shoulders are not

exercise when your shoulders are not feeling a solar painful you do this to

feeling a solar painful you do this to

feeling a solar painful you do this to have good habits to make make the

have good habits to make make the

have good habits to make make the shoulder cuff strong and be able to

shoulder cuff strong and be able to

shoulder cuff strong and be able to handle any exercise and any sport you’re

handle any exercise and any sport you’re

handle any exercise and any sport you’re doing one of the gym moves once your

doing one of the gym moves once your

doing one of the gym moves once your shoulders gotten better that we can do

shoulders gotten better that we can do

shoulders gotten better that we can do is going to be for the supraspinatus

is going to be for the supraspinatus

is going to be for the supraspinatus it’s similar to a lateral raise but

it’s similar to a lateral raise but

it’s similar to a lateral raise but we’re gonna try to work the first 60

we’re gonna try to work the first 60

we’re gonna try to work the first 60 degrees so if I just did that standing

degrees so if I just did that standing

degrees so if I just did that standing I’m not really gonna get much work here

I’m not really gonna get much work here

I’m not really gonna get much work here but as Veronica is here side-lying will

but as Veronica is here side-lying will

but as Veronica is here side-lying will be able to work the first 60 degrees a

be able to work the first 60 degrees a

be able to work the first 60 degrees a little bit more so what I’m gonna get

little bit more so what I’m gonna get

little bit more so what I’m gonna get you to do is try to bring your arm up to

you to do is try to bring your arm up to

you to do is try to bring your arm up to horizontal from there and back down

horizontal from there and back down

horizontal from there and back down again and we’ll try to do ten

again and we’ll try to do ten

again and we’ll try to do ten repetitions of this one