Rotator Cuff Exercise in The Context Of A 5 Day Workout
I apologize if this already has an answer, but the wither questions all seemed slightly different, so I’ll give it a shot here and see what I get.
Currently I have a five day work out plan setup like this:
Legs / abs
Chest
Back/abs
Shoulders/abs
Arms
I also have some kind of rotator cuff injury that has persisted for awhile. I don’t know what started it - but the pain is pretty near constant, and ranges from almost non-existent to maybe 7 / 10.
My question is - is it possible to incorporate exercises to help heal it into my current plan.?
Curiously, with the exception of front dumbbell lifts and military presses, the only time it doesn’t seem to hurt is when I’m working out.
I’ve researched some exercises. Is there a specifically recommended way to incorporate exercises for healing rotator cuff injuries into a regular weight training regimen?
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As others have said, it would be a good idea to seek the advice of a physical therapist, in case it is more serious than you think.
With that said, I have shoulder impingement in both of my shoulders and the pain and range of motion have vastly improved with the exercises and modifications I have listed below. I do these exercises on shoulder day once a week.
It is most important (for all weightlifters really) to include external rotation exercises to protect the shoulders, otherwise over time one could develop a shoulder imbalance which leads to rotator cuff injury, which can then hinder other pushing exercises such as bench and overhead press.
I have linked several of the exercises to videos by physical therapist and strength coach Jeff Cavaliere, of ATHLEAN-X. I highly recommend his advice, he has a strong focus on injury prevention.
Modified Shoulder Lateral Raises — bend over at the waist slightly, keep elbows bent and externally rotate your arms at the top (thumbs up).
Scaption instead of Front Raises — thumbs up, arms at approximately a 45-degree angle (narrower or wider depending on your shoulder anatomy). I don't go super heavy with this.
Face Pull — best explained by watching the video. Make sure to have your thumbs up at the top. I also do not do this one heavy. Focus on form.
Additional External Rotation Exercises — If you still have some energy you can add one or so of these exercises from Jeff's video (exercises start at 7:06) or do all of them after chest day (for example).
Hope this helps!
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