Don't wait until you mess up your shoulder, start working on your shoulder joints before you injure one of them. I'm not talking about lifting weights and exercising the already dominant muscles, what I'm saying is wake up the rotator cuff muscles before they let you down.
I recently damaged one of my rotator cuff muscles, ended up with an impinged shoulder and actually got told that I needed surgery to correct it. It was then that I started to take an interest and research the subject of shoulder injuries and found out that a lot of us ignore the rotator cuff until it is too late, me included. It was shoulder rehabilitation exercises that enabled me to recover from my rotator cuff injury without resorting to surgery.
A lot of shoulder rehabilitation exercises are aimed at building up the rotator cuff, an important but often neglected group of muscles simply because they are so key to a healthy shoulder.
The shoulder is comprised of a shallow ball and socket joint held together by tendons, ligaments, cartiladge and seventeen different muscles. Its complex make up allows us the range of movement that we enjoy but can also leave us prone to injury. The rotator cuff is a group of four muscles which pull the arm into the shoulder and help to prevent dislocation.
This group of muscles can become weak, through injury, neglect or genereal wear and tear and when it does, it leaves us at greater risk of many different shoulder injuries. Just a few simple exercises aimed at the rotator cuff can dramatically improve your shoulder health in just ten minutes a day.
Even if the rotator cuff is healthy, strengthening it will improve the overall performance of your shoulders. If you do lift weights you'll find that a strong rotator cuff can dramatically increase the weights you can lift
Around thirty percent of us will get a rotator cuff problem at some point in our lives. As you get older the risk becomes higher so it is well worth working on these muscles to help keep your shoulder joint healthy.
Now there is a reasonable chance that if you are reading this, it is because it is loo late to save you. I didn't even know about these muscles until I injured them. Nearly all of us take our bodies for granted until something goes wrong. I am no exception to that rule.
Okay, if you have managed to injure one of yoru shoulders then shoulder rehabilitation exercises are going to feature somewhere in the therapy.
If you have already had surgery then the advice you get will almost certainly be to get your shoulder moving again just as soon as possible to avoid frozen shoulder or loss of movement. Obviously, you need to take your doctor's advice on this, before starting exercsie.
Shoulder exercises will not involve great weights or resistance. They tend if anything to use either small weights or just the natural resistance of yoru arm and will involve gentle movements to start with that gradually increase in terms of frequency and difficulty until the shoulder has returned to normal. If you experience pain at any time then you need to stop as this is usually an indication of damage being inflicted.
It is important that before you start to exercise a damaged shoulder let it rest, treat any inflammation and pain with pain killers and anti-inflammatory drugs but most important of all is to allow it to heal properly. If you ignore shoulder pain you are almost certainly going to make the situation worse. A pulled or slightly damaged muscle that is ignored can result in a major injury needing surgery and months of rehab.
Better still, look after your shoulders before they let you down and whatever you do keep up the exercises after your shoulder is fixed.
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Nick Bryant is an older dad to a young family who suffered a shoulder injury which he was told would require corrective surgery. After researching the condition he managed a complete recovery with just rest and shoulder rehabilitation exercises
Read his full story at his blog
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