Rotator cuff is a term that refers to the group of tendons that attach the arm with four muscles in the shoulder. The shoulder moves more freely and in more directions than any other joint. The shoulder is a ball and socket joint shallow -enartrosis-, making it the most dislocated joint in the body . Subject to many chronic diseases, the rotator cuff can stay healthy and strong, practicing and stretching exercises.
Shoulder Stretch with a bent arm
Make this movement to stretch the trapezius, rhomboids, latissimus dorsi, the posterior deltoid, supraspinatus, infraspinatus, and teres minor and greater. Of foot and straight, crosses an arm and hold it over the body. Flexes the arm 90 degrees up and pull your elbow on the body to the opposite elbow. Make sure your bent arm remains parallel to the floor.
Stretch shoulder hug
This movement stretches the trapezius, rhomboids, dorsal long, the posterior deltoid, supraspinatus, infraspinatus, and teres minor and greater. Stand erect, arms leads to the opposite, hugging shoulder. Bring your arms back. This exercise is facilitated slowly bringing your arms back.
Cross shoulder stretch
This stretch will work on the trapezius, rhomboids, dorsal long and the highest and lowest round. Stand with your knees bent, crossing both arms over the top of the legs and hugs the back of the knees. Slowly, he begins to erguirte until you feel tension in the upper back and shoulders.
Exercise shoulder external rotation
This exercise is best for the infaespinoso, the subscapularis, supraspinatus and the highest and lowest round. Starts lying on the side while holding his head inside the flexed elbow. bend your knees slightly, keeping the spine in a neutral position and the top arm aligned with the column. Arm flexes above 90 degrees, holding a dumbbell while watching toward the navel. With top arm on the side, lift the back of the hand and forearm into as high as possible ceiling. Turn the torso from the waist.
Exercise rear elevation
Started this exercise slightly bending your knees and torso, to nearly 90 degrees with the hip and parallel to the floor. The column must be in neutral and the raised chin. With shoulders down, take the weights with both hands under your chest with your elbows slightly bent. Keep your arms 90 degrees to the torso, and holds both hands back while lowering the shoulders.