Many times, we tend to exercise the muscles. We can see those which people can see and praise you about. However, tend to forget certain muscles without which our muscles show off will have no support. They are there to make sure they stabilize our muscles. One important muscle which we tend to ignore is the rotator cuffs.
This muscle is very important because it stabilizes the shoulders and permit its movement. The four rotator cuff muscles are supraspinatus, infrastructures, teres minor and subcapularis. Here are some exercises that will strengthen your rotator cuffs and make for a stronger shoulder even as it aids in preventing shoulder injuries.
1. Internal rotation
Stand with your lifting arm closest to the cable machine and your shoulders flexed at 90 degrees. Rotate your arm from outwards to inwards in the direction of your abdomen. This will lubricate your joints and strengthen it, while at the same time improving your flexibility. Repeat this for 10 times.
2. External rotation
Take up the opposite stance so that the hand which you lift with is away from the cable machine with your elbows bent at 90 degrees. Rotate your arms outwards from your abdomen. Repeat this for 10 times, so that your rotator cuffs will be well exercised.
3. The stretcher exercise
Lie on your stomach either on a table or bed and put your left arm out at shoulder height. Put your hand down, with your elbow bent at 90 degrees. Whiles your elbow is still bent, slowly raise your left hand and stop when your shoulder is at the same level as your shoulder.
4. The backhander stretcher
Lie on your left side with a rolled-up towel under your right armpit and stretch your right arm above your head. Bend your elbow to 90 degrees with your left arm still at your side and your left arm still at your forearm resting on your chest, while your palm is facing down. Raise your right forearm until it is level with your shoulder as if you making a backhand swing for a tennis. After lower the arm back to its former position slowly. Repeat his until your arm is tired, then do the same thing with your left arm.
Image courtesy of: draxe.com.
