Dedicated rotator cuff exercises

[Kraken]

Do you do a dedicated routine for your rotator cuffs? If so, how many days per week and do you do it on your normal upper day, or a different day?

 

[Test_subject]

Do you do a dedicated routine for your rotator cuffs? If so, how many days per week and do you do it on your normal upper day, or a different day?

Facepulls on my pressing days (2x per week) are my biggest one. I haven’t hurt myself pressing since I started doing 4-5 sets of light facepulls beforehand.

But the best thing you can do for your RC is to press with good form so you don’t aggravate it in the first place. Not pushing your shoulders up at the top of reps is a big one. As soon as you do that, all the weight gets focused on your shoulders and you will eventually get hurt.

 

[SFGiants]

We use Red Mini Bands

 

[SFGiants]

 

[SFGiants]

Facepulls on my pressing days (2x per week) are my biggest one. I haven’t hurt myself pressing since I started doing 4-5 sets of light facepulls beforehand.

But the best thing you can do for your RC is to press with good form so you don’t aggravate it in the first place. Not pushing your shoulders up at the top of reps is a big one. As soon as you do that, all the weight gets focused on your shoulders and you will eventually get hurt.

I added a few more.

Don't have the energy right now to dig up powerlifters and bodybuilder, it's the same shit though.

 

[SFGiants]

If you are a baseball fan you'll see pitchers doing a lot of this stuff.

I see them doing it wrong a lot, too fast. You want more control than just stretching a band, you want to feel it, target the area.

 

[Test_subject]

If you are a baseball fan you'll see pitchers doing a lot of this stuff.

I see them doing it wrong a lot, too fast. You want more control than just stretching a band, you want to feel it, target the area.

Broomstick arches or whatever they’re called are also awesome.

You grab a broomstick at bench width and bring it from the front, over your head, to as far as you can comfortably go behind your head without letting go of your grip. Repeat forward and back until your shoulders feel loose.

Dante Trudell is big on those and they work great. We used to do them a lot when I played competitive hockey.

 

[buck]

Most people that are doing movements that seem to be geared towards the rotators. Really end up working other muscle groups i find. I started doing the traditional exercises for the infraspinatus and supraspinatus decades ago but still had surgeries. A couple injuries when i was about 20 may have been the start of their demise. I think things like face pulls done correctly may be helpful. But most people end up with their hand's way in front of their elbows at the end of the movement which works the rear delts more instead of behind their elbows, which actually works the rotators

 

[SFGiants]

Broomstick arches or whatever they’re called are also awesome.

You grab a broomstick at bench width and bring it from the front, over your head, to as far as you can comfortably go behind your head without letting go of your grip. Repeat forward and back until your shoulders feel loose.

Dante Trudell is big on those and they work great. We used to do them a lot when I played competitive hockey.

Do those as well, they are awesome!

 

[SFGiants]

Broomstick arches or whatever they’re called are also awesome.

You grab a broomstick at bench width and bring it from the front, over your head, to as far as you can comfortably go behind your head without letting go of your grip. Repeat forward and back until your shoulders feel loose.

Dante Trudell is big on those and they work great. We used to do them a lot when I played competitive hockey.

My shit is so fucked up that a stick is too short lol, I use a mini or monster mini band to help, even a towel.

 

[snake]

Just basic stretching before my workout for a few min. Sorry

 

[Test_subject]

Most people that are doing movements that seem to be geared towards the rotators. Really end up working other muscle groups i find. I started doing the traditional exercises for the infraspinatus and supraspinatus decades ago but still had surgeries. A couple injuries when i was about 20 may have been the start of their demise. I think things like face pulls done correctly may be helpful. But most people end up with their hand's way in front of their elbows at the end of the movement which works the rear delts more instead of behind their elbows, which actually works the rotators

Using too much weight also leads to recruitment of your delts.

I typically use like 30-40 lbs. barely any weight.

 

[SFGiants]

Using too much weight also leads to recruitment of your delts.

I typically use like 30-40 lbs. barely any weight.

Exactly!

With the shoulder horn I have 5lb to 10lb dumbells max, not using strong bands either using the weakest one. Use strong bands and it becomes more bicep and shoulder.

If done correct you'll feel the targeted area being worked.

A lot of lifters have a hard to accepting some stuff we do isn't about weight but slight resistance.

These smaller muscles require less, but take a dumbass with an ego and it's a tear instead of prehab!

 

[Kraken]

Thanks guys, appreciate the comments and advice. I'll try some Broomstick arches and other stuff. I have been doing a routine I found on YouTube from my favorite BB influencer (Jeremy Either) and his routine is very similar to what the physical therapist has me doing (I'm still recovering from shoulder surgery after an RC injury).

But do you do this stuff on your normal upper day, or a different day? Three days a week?

I agree its of course best not to injure myself in the first place, but I'm past that and don't want a repeat.

 

[SFGiants]

Thanks guys, appreciate the comments and advice. I'll try some Broomstick arches and other stuff. I have been doing a routine I found on YouTube from my favorite BB influencer (Jeremy Either) and his routine is very similar to what the physical therapist has me doing (I'm still recovering from shoulder surgery after an RC injury).

But do you do this stuff on your normal upper day, or a different day? Three days a week?

I agree its of course best not to injure myself in the first place, but I'm past that and don't want a repeat.

How many days a week your therapist has you doing them, do that.

Once it's not rehab and becomes prehab, 2 times a week on upper body days.

You can warm up and cool down doing them. Do in warm up what wakes them up, in cool down after the workout, do as blood flow work.

 

[SFGiants]

Thanks guys, appreciate the comments and advice. I'll try some Broomstick arches and other stuff. I have been doing a routine I found on YouTube from my favorite BB influencer (Jeremy Either) and his routine is very similar to what the physical therapist has me doing (I'm still recovering from shoulder surgery after an RC injury).

But do you do this stuff on your normal upper day, or a different day? Three days a week?

I agree its of course best not to injure myself in the first place, but I'm past that and don't want a repeat.

Just because we do prehab work doesn't mean you might not end up in rehab!

 

[Kraken]

How many days a week your therapist has you doing them, do that.

Once it's not rehab and becomes prehab, 2 times a week on upper body days.

You can warm up and cool down doing them. Do in warm up what wakes them up, in cool down after the workout, do as blood flow work.

Just because we do prehab work doesn't mean you might not end up in rehab!

Currently going to physical therapy twice a week, and I think I'm ready to be done with it. It's not expensive, after insurance its just $8.30 per visit, but its during working hours and at this point I'm just doing the same stuff. I'll talk with the guy and see what his plans are for me and discuss winding it down.

Upper body is two days a week so your advice is easy to work in.

And yes, I know, I need to be more careful!