The Importance of Warming Up
"The purpose of a warm-up is to prepare the body, both physiologically and psychologically, for the
demands of exercise." - American Council on Exercise
Warming up before exercise is essential for injury prevention and to help you perform at your best. By gradually
increasing your heart rate, blood flow, and body temperature, you'll be better prepared for the exercises to
come.
Rotator Cuff Cable Warm Up
External rotate with cable - Height set to just above belly button - 5kg x 10 reps
Internal rotate with cable - Height set to just above belly button - 5kg x 10 reps
High cable row - Height set to shoulder - 7.5-10kg x 10 reps
External Shoulder rotations - Height set to shoulder - 5kg x 10 reps
Repeat back to back with no rest for 2 sets. This should not feel heavy but you should feel it on your rotator
cuff rather than your shoulder or back.
Internal and External Rotation Bands
1 Internal Rotation
2 External Rotation
Stand with your arms at your sides and your
Stand with your arms at your sides and your
elbows bent to 90 degrees. Hold the weighted
elbows bent to 90 degrees. Hold the weighted
cable or resistance band, and rotate your
cable or resistance band, and rotate your
shoulders so that your forearms are parallel to
shoulders so that your forearms are parallel to
the floor. Slowly rotate your arms forward and
the floor. Slowly rotate your arms outward,
then backward, focusing on the movement in
away from your body. Pause for a moment, and
your shoulders.
then return to the starting position.
Arm Swings
This simple exercise is a great way to get your blood pumping and prepare your rotator cuff for exercise. Stand
with your feet shoulder-width apart, and swing your arms in a circular motion, gradually increasing the range of
motion until you're swinging your arms in large circles.
Overview of the Rotator Cuff
What is the Rotator Cuff?
Why is the Rotator Cuff Important?
The rotator cuff is a group of four muscles and
A strong, healthy rotator cuff is essential for proper
tendons that surround the shoulder joint. Its
shoulder function and can help prevent injury.
primary function is to stabilize the shoulder and
Certain sports and exercises, such as baseball,
facilitate shoulder movement.
tennis, and weightlifting, can put extra stress on the
rotator cuff, making it especially important to warm
up and strengthen these muscles.
Benefits of Rotator Cuff Warm-Up
Exercises
Reduce the Risk of Injury
Warming up your rotator cuff can help prevent
injury by increasing blood flow and preparing your
muscles and joints for exercise.
Improve Shoulder Mobility
Regular warm-up exercises can improve your
shoulder mobility and range of motion, allowing
you to perform exercises with better form and
technique.
Enhance Performance
By preparing your body for exercise and improving
your mobility, rotator cuff warm-up exercises can
help you perform at your best.