1. Immediate Post-Workout Recovery:
– Ice Therapy: Apply an ice pack (15–20 minutes) to reduce inflammation.
– NSAID’s: Use ibuprofen/naproxen *short-term* for pain/swelling (consult a doctor if pain persists).
– Rest: Avoid overhead lifts, bench presses, or movements that aggravate pain.
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Pre-Workout Routine
Goal: Activate rotator cuff muscles and improve shoulder mobility.
1. Dynamic Warm-Up (5–10 minutes):
– Arm Circles: 10 forward/backward circles (start small, gradually widen).
– Band Pull-Aparts: Hold a resistance band at chest height, pull apart while squeezing shoulder blades (2 sets of 15 reps).
– Scapular Wall Slides: Stand against a wall, slide arms up/down while maintaining contact (2 sets of 10 reps).
2. Rotator Cuff Activation:
– External Rotations with Band: Anchor a band at elbow height, keep elbow tucked, rotate arm outward (3 sets of 12–15 reps).
– Internal Rotations with Band: Same setup, rotate inward (3 sets of 12–15 reps).
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Post-Workout Recovery
Goal: Release tension and restore mobility.
1. Static Stretches:
– Doorway Stretch: Place forearms on a doorframe, lean forward to stretch chest/shoulders (hold 30 seconds, 3 sets).
– Sleeper Stretch: Lie on your side, gently press working arm toward the floor (internal rotation stretch; hold 20–30 seconds, 3 sets).
2. Foam Rolling:
– **Upper Back:** Roll mid-to-upper back to release tightness in thoracic spine (1–2 minutes).
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Rotator Cuff Strengthening Exercises
*Perform 2–3x weekly (avoid on heavy shoulder days).*
1. External/Internal Rotations
– Use light dumbbells (2–5 lbs) or bands. Keep elbow bent at 90°, rotate slowly.
– 3 sets of 12–15 reps each direction.
2. Scapular Retractions
– Squeeze shoulder blades together (hold 5 seconds; 3 sets of 15 reps).
3. Face Pulls (with Resistance Band):
– Pull band toward forehead, elbows high, squeeze shoulder blades (3 sets of 12 reps).
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Lifestyle Adjustments
– Posture: Avoid slouching; keep shoulders back during desk work.
– Modify Workouts: Reduce weight/volume on overhead presses; opt for neutral-grip exercises.
– Sleep Position: Avoid sleeping on the affected shoulder; use a pillow for support.
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When to Seek Help:
– Pain persists >1–2 weeks, sharp/shooting pain, or weakness.
– Consult a physical therapist for a tailored rehab plan (rotator cuff tears require professional care).
Strengthening the rotator cuff improves shoulder stability and prevents future injuries. Prioritize form over weight to avoid strain!
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