We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Keep your rotator cuff healthy with regular stretching and strengthening exercises.
Brand X Pictures/Brand X Pictures/Getty Images
It is not just athletes who are at risk for rotator cuff inflammation and injury. In fact, over 70 percent of rotator cuff full tears occur in relatively sedentary people, according to Severna Park Physical Therapy Center, and the risk increases after the age of 40. Climbing wall exercises are a common movement in rotator cuff programs and can be done in two different directions.
Rotator Cuff Basics
The rotator cuff is a group of four muscles that work together to support the humerus in the glenoid fossa. These four muscles -- supraspinatus, infraspinatus, teres minor and subscapularis -- also have individual functions as well. The supraspinatus assists the deltoid with flexion and abduction, also known as raising your arm to the front or side. The infraspinatus and teres minor both work to externally rotate the humerus and the shoulder joint. Subscapularis is an internal rotator.
Climb To The Front
Perform the wall climb exercise to the front so that your arm will flex, or raise to the front. Face a wall, standing just a few inches away to start. As you bring your arm up, you will need to move back slightly, then move forward again as your arm climbs. Keep your arm straight the entire time. Start with your arm by your side and slowly raise it a few inches so your fingers touch the wall. With your finger tips, slowly climb the wall as high as you can. When you reach the top of the movement, hold for about 15 seconds then slowly climb back down. Repeat two to four times.
Take It To The Side
You can also do the climbing wall exercise with your arm out to the side in abduction. Stand with your right side facing the wall. Again you will have to move away from the wall as your arm comes up parallel to the floor, then move closer as it climbs. Start at the bottom and slowly climb your fingers up the wall, stopping when you can't raise your arm anymore. Hold for 15 seconds, then slowly climb back down. Repeat two to four times.
What's Up, Doc?
Don't assume that your shoulder hurts because of your rotator cuff or that these exercises are safe for all rotator cuff injuries. Get a diagnosis from your physician first, then you may need to see a physical therapist. Ask about the climbing wall exercises to see if they are appropriate for your rotator cuff. If you have no shoulder or rotator cuff issues, these exercises are relatively safe. Always proceed with care and stop if you feel pain at any time.