Weekly News via Email
   Set as homepage | Add to favorites | Customer Service | Subscribe Now | Place an Ad | Contact Us | Sitemap Saturday, 05.26.2018
News Archive
Su Mo Tu We Th Fr Sa
 1  2
 3  4  5  6  7  8  9
 10  11  12  13  14  15  16
 17  18  19  20  21  22  23
 24  25  26  27  28  29  30
Online Extras
Site Services
Around Bend
Outdoor Fun
Travel Info
Shop Local

Members Of

Poll: Today's Live Poll
Email to a friend | Print this | PDF version | Comments (0 posted) 
  Blogger |   del.icio.us |   digg |   newsvine

Jun 22,2007
Fitness Forum: Rotator cuff benefits from strengthening exercise
by CNS

THE MOVES: An oblique forward raise with shoulder internal rotation.

WORKS ON: This exercise isolates the supraspinatus muscle, which is a crucial component of the rotator cuff (a group of muscles and tendons that stabilize the shoulder joint).

ROTATOR CUFF EXERCISE - Firefighter Phil Valoff rotates his outstretched arms as if dumping out a soda. CNS Photo by Nadia Borowski Scott.

SETUP: This exercise is performed on the plane of motion halfway between a forward shoulder raise and a lateral shoulder raise (approximately 45 degrees to the body). Visualize holding two cans of soda with the elbows straight, arms in the 45-degree plane and the hands 6 inches away from the thighs. This exercise is best performed in front of a mirror for symmetry and feedback.

STEPS: Rotate the arms as a unit from the shoulders like you are dumping the soda out (thumbs should be pointing toward the ground). Squeeze the shoulder blades back and down, and hold them there during the entire exercise. Keeping the thumbs pointed down, raise the arms to just below shoulder height and return.

REPETITIONS: Use light dumbbells (8 ounces to 3 pounds) for three sets of 15-30 repetitions.

PRECAUTIONS: People with impingement syndrome (a common arm injury) should consult with their physician before attempting this exercise. Avoid using more than 5 pounds for rotator-cuff strengthening. Shoulder-blade movement must be minimal for this exercise to be effective.

OPTIONS: Very light rubber tubing can be substituted for the resistance.

© Copley News Service

1819 times read

Related news

Fitness Forum: Use rubber band, if you have a shoulder to try on by Copley News Service posted on Feb 09,2007

Did you enjoy this article? Rating: 5.00Rating: 5.00Rating: 5.00Rating: 5.00Rating: 5.00 (total 17 votes)

Market Information
Breaking News
Most Popular
Most Commented
Featured Columnist
Horoscope Guide
Aquarius Aquarius Libra Libra
Aries Aries Pisces Pisces
Cancer Cancer Sagittarius Sagittarius
Capricorn Capricorn Scorpio Scorpio
Gemini Gemini Taurus Taurus
Leo Leo Virgo Virgo
Local Attractions
Bend Visitors & Convention Bureau
Bend Visitors & Convention Bureau

Mt. Bachelor Resort
Mt. Bachelor Resort

Les Schwab Ampitheater
Les Schwab Ampitheater

Deschutes County Fairgrounds
Deschutes County

Tower Theatre
Tower Theatre

The High Desert Museum


Deschutes County

  Web    BendWeekly.com
© 2006 Bend Weekly News
A .Com Endeavors, Inc. Company.
All Rights Reserved. Terms under
which this service is provided to you.
Please read our Privacy Policy. Contact us.
Bend Weekly News & Event Guide Online
   Save the Net
External sites open in new window,
not endorsed by BendWeekly.com
Subscribe in NewsGator Online
Add to Google Add to MSN Add to My AOL
What are RSS headlines?