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  1. #1
    do it for the lulz Rolling's Avatar
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    How often can you directly exercise your rotator cuff?

    What is optimal for a strong rotator cuff using resistance exercises? Every other day or is that too much?

    (I don't mean just warming up before exercise. )
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  2. #2
    Registered User Physio35's Avatar
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    I would do rotator cuff excersises once a week, maybe you could do them on a shoulder day at the end of a workout.
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  3. #3
    Registered User PitbullJR's Avatar
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    Originally Posted by Rolling View Post
    What is optimal for a strong rotator cuff using resistance exercises? Every other day or is that too much?

    (I don't mean just warming up before exercise. )
    3x a week, use light weight...just as in baseball in football our shoulders are crucial and a lot of people neglect them.
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  4. #4
    Registered User jgood's Avatar
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    3-4x per week .... you can do them every other day if you want .... really some pitchers do them everytime they through so thats like 5-6x per week but 3-4x is fine. Only need about 5lb max but I like bands and make sure high reps.
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  5. #5
    Previously 265ft tall wllcr's Avatar
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    Sorry to hijack thread a little but can you guys gimme an idea of any rotator cuff exercises... i have reoccuring injury in my shoulders from a torn cuff playing as a rugby winger years ago, been through physio and rehab but still occasionally gets a bit painful. I would like to get it mega strong.

    Would like to know what your doing?
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  6. #6
    Sleepy moderator scott_donald's Avatar
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    ye was about to say waht are you doing for them... i admit i do them once a week and that is it... if i was training someone i would incorporate it into the warmup...
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  7. #7
    do u even lift? ven33's Avatar
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    Originally Posted by jgood View Post
    3-4x per week .... you can do them every other day if you want .... really some pitchers do them everytime they through so thats like 5-6x per week but 3-4x is fine. Only need about 5lb max but I like bands and make sure high reps.
    During my time in college I did them 6-7 days a week. Depending on what they are used to they recover fairly well.
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  8. #8
    Registered User jgood's Avatar
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    Originally Posted by ven33 View Post
    During my time in college I did them 6-7 days a week. Depending on what they are used to they recover fairly well.
    Yup ... I mean throw* bad spelling lol. Exercises called jobes or a thing called "throwers 10". If you are doing a throwing sport I would do the higher amount of times (3-6/7) but otherwise you don't have to do it that much ... you could just do it on upper days if you were doing an upper/lower split for example.
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  9. #9
    do it for the lulz Rolling's Avatar
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    Okay thanks guys. I will probably do them 3x a week like everyone suggested. But why high reps? Right now I'm using 5lbs and it gets pretty tiring after about ten (injury made them pretty weak). Should I not up the weight and just continue with higher reps?

    And I'm not sure the name of the exercises I'm doing, but I am doing six different ones and working each of the 4 bands of the rotator cuff.

    Does stretching help the rotator cuff?
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  10. #10
    Registered User HardHitter22's Avatar
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    Can u guys give me exercises using just dumbbells or a barbbell for the rotator cuff?

    Thanks.
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  11. #11
    married to squats toad1's Avatar
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    i do mine 5-6days a week. once in the gym with db's and cables and on the other days i just use bands for 2 sets of 20.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  12. #12
    Registered User jgood's Avatar
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    High reps because of the size of the muscles. When your working with small muscles you don't want to use maximal weights because they are significantly weaker than the larger muscles ... its similar to the idea of a bench press vs a tricep isolation exercise but smaller than that even. High reps can be anywhere from 10-20 but these aren't necessarily exercises you put on more weight like a squat, you may add sets getting to like 3x20 but working them to that point with say a 5lb db or plate will be good for your training career.

    http://www.asmi.org/SportsMed/throwing/thrower10.html ... thats the throwers 10 website and has 10 exercises for your cuffs. Another would be the scarecrow ... try searching here and I'll see if I can find a video. Pretty much all of them can be done with DB's ... you can't really do any with a BB because they require you to have a full range of motion .... and bb's are what cause alot of problems in the first place. You can do them with cables too .. pretty much the same as bands .... but remember these are not suppose to be strenuous exercises so keep the weight LIGHT.
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  13. #13
    do it for the lulz Rolling's Avatar
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    Originally Posted by jgood View Post
    High reps because of the size of the muscles. When your working with small muscles you don't want to use maximal weights because they are significantly weaker than the larger muscles ... its similar to the idea of a bench press vs a tricep isolation exercise but smaller than that even. High reps can be anywhere from 10-20 but these aren't necessarily exercises you put on more weight like a squat, you may add sets getting to like 3x20 but working them to that point with say a 5lb db or plate will be good for your training career.

    http://www.asmi.org/SportsMed/throwing/thrower10.html ... thats the throwers 10 website and has 10 exercises for your cuffs. Another would be the scarecrow ... try searching here and I'll see if I can find a video. Pretty much all of them can be done with DB's ... you can't really do any with a BB because they require you to have a full range of motion .... and bb's are what cause alot of problems in the first place. You can do them with cables too .. pretty much the same as bands .... but remember these are not suppose to be strenuous exercises so keep the weight LIGHT.

    Thanks a ton !
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  14. #14
    Registered User jgood's Avatar
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    Originally Posted by Rolling View Post
    Thanks a ton !
    No problem.
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    Registered User loyalroyal24's Avatar
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    The reason 5lb max is because if you use higher than that, your deltoids kick in and you aren't exercising your rotator cuff. Also, make sure if you are using weights you do 3 second counts moving down.
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    My should pops outta socket quite a bit and my doc told me to do 10lbs only twice a week.
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  17. #17
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    I do rotator exercises the tines a week, very light weight. Just as i did in pt after teasing my labrum a few years back, keeps it strong and loose to prevent myself from getting injured again
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