Rotator Cuff Staples
- jeannette432
- 5 days ago
- 2 min read
Having trouble with shoulder pain related to your rotator cuff? Once I’ve evaluated a patient and we’ve found some strength and range of motion deficits, this is a couplet I like to initiate for progression. I’ve phrased it to patients as this: If you look to establish rep maxes on squats and presses, it makes sense to progress your rotator cuff training to where you can find 5-10 rep maxes on certain exercises as well.
The key here is to keep the shoulder actually rotating instead of simply letting it shrug up. We’re looking to lengthen the posterior cuff as the weight descends, and then to strengthen the external rotators as you ascend.
2-3 rounds to within 2 RIR of failure, steady tempo of 3 seconds down and up.
Work on reaching back into your full tolerable range of motion for a deep stretch, add an exhale, then return to the top of the motion. Around 2-3 sets of 8-10 reps should do the trick.
Seeing some changes but still want a more individualized approach to your rehab? Looking for physical therapists in Long Beach who understand what it takes to make fitness a daily part of your life? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!
Thomas Bilodeau, PT DPT, USAW-L1
Zenith Performance Physical Therapy
ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult
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