Are you looking for rotator cuff exercises?

Do you have a sharp pain or dull ache in your upper arm or shoulder?

Do you have trouble sleeping at night on one side because of the pain in your shoulder?

Perhaps, you have discomfort reaching behind your back to tuck in your shirt or grab your wallet. These are common symptoms of individuals who suffer from rotator cuff injuries.

Did you know that nearly 30% of the population has some form of rotator cuff injury, like bursitis, tendonitis and various tears?

Whether you suffer from an acute injury or chronic pain, tendonitis, or even a rotator cuff tear, one thing is certain, you need to reduce the inflammation in your shoulder if you want to eliminate the pain.

Steps to Reduce Inflammation

The first step in this process is to apply cold compressive therapy to the affected shoulder. The inflammation is the culprit that is causing the pain, therefore if you can get that reduced, then of course the pain will lessen too. The entire shoulder area (the bursa, the tendons..the whole area) will swell when injured. Again, applying ice to the affected area will diminish the swelling and therefore the pain.

In addition, the element of compression will aid in the healing process and help prevent recurrences of inflammation moving forward.

If you exercise more than normal or for some reason overuse your shoulder, remember to ice the area down to prevent and reduce inflammation. It is also beneficial to utilize cold treatment prior to sleep in order to reduce nocturnal pain disturbances.

Rotator Cuff Exercises For Strength and Range of Motion

Now the swelling and pain are under minimized, it is time to rehab the injured area with appropriate rotator cuff exercises that include effective range of motion and strengthening exercises. You can return to pre-injury functioning levels and do away with muscle weakness and imbalances with the right rotator cuff exercises.

Four to Six Weeks is the usual timetable for a strengthening program. Of course the degree of your injury, the length of time you have been suffering with it, how active you are all determine how long it will take for you to recover.

Remember the first thing that has to happen is the inflammation has to be reduced...so get started with your ice therapy immediately. Invest in a good cold compressive therapy wrap, rest from abusive activities and seek out a qualified medical professional to advise you on safe and effective rehab exercises.

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