Have you suffered a rotator cuff injury and now you’re worried that it will happen again?
If you had this problem before, then I understand how scary it is to think that you could get injured again.
It’s a very difficult and long process to recover from a rotator cuff injury, and it can stop you from playing golf, which is what you love the most.
Golf is an excellent recreational sport and exercise for people of all ages. However, it’s easy to get injured if one doesn’t pay attention to proper technique and body conditioning.
It’s essential to prevent any further injury to enjoy golf without any pain.
Read this blog to find out what rotator cuff exercises you can do to help you prevent another golf injury.
The Best Exercises For Rotator Cuff
If you love playing golf but you’re worried that you might get another injury that will stop you from playing forever, then you need to start doing things to prevent this from happening again.
There are some great rotator cuff exercises that you can do to help you stay active and healthy so you can play golf without fear of getting injured.
Here are some of our recommendations for the best rotator cuff exercises.
Shoulder External Rotation
One of the best rotator cuff exercises exercises to prevent rotator cuff injuries is a shoulder external rotation.
To perform this exercise, you need an exercise band. Hold one end of the band in your un-injured arm and the other end with your other hand.
Keep your elbows bent at a 90-degree angle and bring the band to your stomach. Slowly rotate your injured arm away from your belly button and return slowly to your starting position.
Repeat this for at least 10-12 times.
Prone Scapular Retraction
Another one of the great exercises for rotator cuff is a prone scapular retraction, which you can do even at home.
Prone scapular retraction is an exercise that develops the muscles of your back that stabilize the shoulder blade.
To do this exercise, lie on your stomach, and extend your arms upward with your palms facing down.
Keep your shoulders in a relaxed position, and then lift your arms off the ground, squeezing your shoulder blades together.
Hold the contraction for 2 seconds and then relax and repeat this 10-12 times.
Side-Lying External Rotation
Side-lying external rotation is an advanced exercise out of rotator cuff injury exercises and it’s best for those who want to improve their shoulder mobility.
To do this exercise, lie on your side, with your injured arm on top. Keeping your elbow close to your body, hold a small weight (1-2lbs).
Move your arm towards the ceiling, keeping your elbow against your side. Hold for a few seconds, and then lower the weight.
Repeat this for at least 10-12 times.
Face Pulls
Face pulls work on your rear shoulder muscles and helps in stabilizing the shoulder joint.
To do this exercise, attach a resistance band to an overhead bar.
Step back to feel the tension in the band and then with both hands, pull the resistance band towards your nose.
Keep your elbows at shoulder height and squeeze your shoulder blades together.
Hold this position for a couple of seconds and repeat this for 10-12 times.
The Best Natural Rotator Cuff Injury Prevention
Golfers are vulnerable to rotator cuff injuries, but with the help of rotator cuff exercises, you can avoid them.
Strengthening and conditioning your shoulder muscles will not only improve your golf game but will also increase your mobility and prevent any further injuries.
If you want to make sure that you’re doing everything correctly, it’s best to get help from an expert like me who can assess your body movements and give you the best rotator cuff exercises tailored to your needs.
As the leading injury prevention expert in Bonita Springs, I’ve worked with thousands of golfers over the years and was able to help them prevent rotator cuff injuries.
If you want to know more about working with me, you can start with several free options.
For more information on the most common golf injuries and how to prevent them, you can download my free advice report where I’ve put together some tips on golf injury prevention.
Another thing you can do is schedule a free telephone consultation where you can speak to our expert team and explain a bit more about your situation to see how we can help you.
The last option you can choose is a free discovery visit where you can meet us at the clinic, tell us more about yourself and your goals, and find out how we can help you reach them.
The most important thing is to choose one of these options now and take action as preventing injuries is much easier than recovering from them.
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