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2003/09/12, 06:19 PM
I have a sprained Rotater cuff and i have damaged cartlige in my left shoulder and my other rotater cuff on my right is starting to go... Is there any way i could strengthen it. Im a QB so i need some info. thanx
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2003/09/13, 10:51 PM
Whats a QB?
What have you been doing that has damaged your rotator cuffs so badly?
There are many strengthening exercises for rotator cuff, but a sprained rotator cuff needs to heal, stretch your shoulders gently, ice them, stretch them, work them through full range of motion with light weight.
There are previous postings which listed exercises you can do for rotator cuff recovery/rehab.
Good luck!
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Challenge + Consistency = Results
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2003/09/14, 10:43 PM
Quarterback. Im only 14 years old and this is bothering me already. I hope i can find a good exercise to strengthen this up for next year at least.
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2003/09/15, 02:37 PM
Jayhawks, I'm rehabing from rotator cuff surgery. It wouldn't hurt to have a Dr check it out. You may just have a strain but if it is torn you need to know.
From what the therapist has told me, the strengthening and rehab exercises are about the same. All should be done with very light weights
1 Lay on your back with a towel folded under your elbow to keep it in the same plane as your shoulder. Bend forearm 90 degrees up. With about a 5 lb weight rotate the forearm out sideways and down until it touches the floor. Do 10 reps 3 sets. Build up to 30 reps 3 sets.
2 Lay on your side with forearm in same 90 degree position. Move the weight up until your fist points at the ceiling. Same weight reps and sets. Therapist said 8 or 10 lbs was the MAX ever needed for these exercises but build up to that.
3 Cable pulldowns with light weight/ high reps
4 Cable pulldown behind the head kneeling on floor.
5 Lay on floor with broom handle Straight armed lift handle up and back to floor. Hold for 10 seconds and lift back up over and down till the bar is touching your thighs.
6 Closed grip pushups. Start by doing 1/2 push ups at first and build to complele ones with time.
These exercises require very light weights high reps and good form. If you haven't torn the rotator cuff, these may help but you won't know unless its checked. If you can, consulting witha physical therapist is very helpful
Good Luck, Charlie
Good luck
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