Monday, May 6, 2013

Day 310- Sidelying Rotator Cuff with Elbow Extension with Weight

This exercise adds additional resistance to strengthen the rotator cuff.

To do this exercise  you will need a mat and a small weight.  Start by lying on your side with your knees bent you can use your bottom arm to support your head and neck.  Place your top elbow on your ribcage with your forearm reaching out in front of it.  Inhale into the back of the ribcage and then exhale as you rotate your upper arm outward and extend the elbow so that the arm reaches for the ceiling.  Inhale as you first bend the elbow and then fold the arm forward.  Repeat 8-10 times. 

Things to think about
Maintaining shoulder stability is key for this exercise.  As you straighten the arm imagine connecting the arm bone even deeper into the socket.

This is still a sidelying exercise.  Even though we are working the upper body, you want to be sure that you are lengthening your spine in every possible way.

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