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Rotator Cuff Strengthening Exercises

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Rotator Cuff Strengthening Exercises
The exercises should not be overdone as it can lead to much pain that may delay the overall recuperating process. The pendulum stretch is usually an important technique that helps prevent a frozen shoulder development. The procedure involves leaning down a little, placing your arms vertically and near the body then swinging the arms forward and back then repeating the exercise by moving the arms side to side then in circular motion. In the process, only a little pain should be felt. The process should be done for about three times in a day.
The crossover arm stretch is an essential training to work out the posterior deltoid muscles. You should relax your shoulders then gently pull one arm across to your chest and furthest possible while holding your upper arm. The arm should stay in that position for around thirty seconds then relax for a further same time. Change and repeat with the other arm for several times daily.
The sleeper stretch is a technique that works out the infraspinatus and the teres minor muscles. The procedure involves lying on one’s back and extending both arms out in front, towards the ceiling. Hold the affected wrist using your other hand and bend your elbows. Roll onto one side with the affected hand pointing towards the ceiling; push it downwards towards the floor. Hold for a few seconds and repeat for around twenty times
In exercising the upper back at the shoulder blade, the scapula setting is an essential technique.

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You should lie on your stomach arms by your side with a pillow under the forehead for comfort. Draw gently the shoulder blades together and further possible down your back. Move halfway from this position and hold for a few seconds then repeat the steps.
Internal and external rotation involves lying on one’s back on a flat surface. You should extend out your arm straight out from your shoulder then bend the elbow 90 degrees that your fingers point up. With your elbow bent and on the floor, move your arms slowly upwards in an arc towards the other side and back.

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