by strengthening the rotator cuff you
can prevent future injuries and
potential surgery hi I’m Rebecca Brayton
and welcome to watchmojo.com and today
our host Veronica headed to X fit to
learn what exercises we can do to
prevent a rotator cuff injury alright so
here we are in the gym setting and we’re
gonna have a good exercise I’ll show you
a good exercise for the rotator cuff
group this is gonna be an exercise for
internal rotation it’s gonna be you know
from using a cable with a single handle
the cables at about knee height and they
give it to her in her right hand elbow
was gonna place right at the edge or tip
of the thigh slightly down his set she
performs an arm wrestler style of motion
down towards her hip over there the
return should be not full I don’t want
it to go all the way to the machine
stop here so that the tension stays into
the target muscle area we’re finding
anywhere from 10 to 15 reps pick a
weight that allows you to keep good form
and allows you to make at least 10 or 15
reps again just to try to strengthen the
shoulder in general a little bit again
in the gym setting we’re gonna try using
these small balls there are only two
pounds we’re gonna do T V and W three
different moves for your shoulders so
first one is gonna be a tee you’re gonna
bring arms out with your thumbs down and
we’ll try and do ten repetitions that
way being sure not to go too high or too
low we really want to try to stay at
that T level and do 10 that way and then
try new ten with your thumb turn up so
10 with the thumb turn down 10 with the
thumb turned up the next one will be a V
which is gonna be up towards me so up
this way again this one is with a thumbs
up position try to bring your arms
almost level with your ear that’s it
very good and the third one will be W so
we start with your hands together and
you’re gonna bring your arms back and
rotation that’s it trying to bring your
shoulder blades together at the top and
we’ll try and do ten repetitions of this
one we’re gonna give veronica to do an
exercise that targets the external
rotators at a position higher than 90
degrees means the elbow is higher than
90 degrees so high cable these
was the attachment to use I’m gonna pass
it to her grabbing grabbing it close to
the hinge both hands she’s gonna set her
elbows high and back and perform a
external rotation imagine that she has a
mohawk and she’s gonna stroke her hands
or her fingers through the Mohawk that
she’s gone this is a very good way to
train external rotators certainly great
exercise when your shoulders are not
feeling a solar painful you do this to
have good habits to make make the
shoulder cuff strong and be able to
handle any exercise and any sport you’re
doing one of the gym moves once your
shoulders gotten better that we can do
is going to be for the supraspinatus
it’s similar to a lateral raise but
we’re gonna try to work the first 60
degrees so if I just did that standing
I’m not really gonna get much work here
but as Veronica is here side-lying will
be able to work the first 60 degrees a
little bit more so what I’m gonna get
you to do is try to bring your arm up to
horizontal from there and back down
again and we’ll try to do ten
repetitions of this one
can prevent future injuries and
potential surgery hi I’m Rebecca Brayton
and welcome to watchmojo.com and today
our host Veronica headed to X fit to
learn what exercises we can do to
prevent a rotator cuff injury alright so
here we are in the gym setting and we’re
gonna have a good exercise I’ll show you
a good exercise for the rotator cuff
group this is gonna be an exercise for
internal rotation it’s gonna be you know
from using a cable with a single handle
the cables at about knee height and they
give it to her in her right hand elbow
was gonna place right at the edge or tip
of the thigh slightly down his set she
performs an arm wrestler style of motion
down towards her hip over there the
return should be not full I don’t want
it to go all the way to the machine
stop here so that the tension stays into
the target muscle area we’re finding
anywhere from 10 to 15 reps pick a
weight that allows you to keep good form
and allows you to make at least 10 or 15
reps again just to try to strengthen the
shoulder in general a little bit again
in the gym setting we’re gonna try using
these small balls there are only two
pounds we’re gonna do T V and W three
different moves for your shoulders so
first one is gonna be a tee you’re gonna
bring arms out with your thumbs down and
we’ll try and do ten repetitions that
way being sure not to go too high or too
low we really want to try to stay at
that T level and do 10 that way and then
try new ten with your thumb turn up so
10 with the thumb turn down 10 with the
thumb turned up the next one will be a V
which is gonna be up towards me so up
this way again this one is with a thumbs
up position try to bring your arms
almost level with your ear that’s it
very good and the third one will be W so
we start with your hands together and
you’re gonna bring your arms back and
rotation that’s it trying to bring your
shoulder blades together at the top and
we’ll try and do ten repetitions of this
one we’re gonna give veronica to do an
exercise that targets the external
rotators at a position higher than 90
degrees means the elbow is higher than
90 degrees so high cable these
was the attachment to use I’m gonna pass
it to her grabbing grabbing it close to
the hinge both hands she’s gonna set her
elbows high and back and perform a
external rotation imagine that she has a
mohawk and she’s gonna stroke her hands
or her fingers through the Mohawk that
she’s gone this is a very good way to
train external rotators certainly great
exercise when your shoulders are not
feeling a solar painful you do this to
have good habits to make make the
shoulder cuff strong and be able to
handle any exercise and any sport you’re
doing one of the gym moves once your
shoulders gotten better that we can do
is going to be for the supraspinatus
it’s similar to a lateral raise but
we’re gonna try to work the first 60
degrees so if I just did that standing
I’m not really gonna get much work here
but as Veronica is here side-lying will
be able to work the first 60 degrees a
little bit more so what I’m gonna get
you to do is try to bring your arm up to
horizontal from there and back down
again and we’ll try to do ten
repetitions of this one
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