Research has shown that this exercise recruits the supraspinatus and infraspinatus muscles very highly – two important rotator cuff muscles.
To perform it, lie on your side with your affected shoulder upper most making sure your hips are above one another. Hold a light weight in one hand by your hip, raise your arm up above your hip. Stop when your arm makes a 45 degree angle. Perform sets of 10 repetitions, 2-3 x per week. A 2 kg weight is sufficient for a female to begin with and 3kg for a male. Progress to 5 and 7kg respectively.
The second exercise works on the rotation range and strength of your shoulder. Start in the position shown. Keeping your elbow tight against your side, move your forearm and hand towards the ceiling. Move the arm as far as feels comfortable and try not to hunch your shoulders towards your ears during the manoevre. The movements should be performed slowly and smoothly to achieve maximum control. Again 10 repetitions, 2-3 x per weeks. A light 1-2kg weight can be used as your condition allows.
We’re very happy to review these exercises as you progress. If anything feels wrong whilst performing either of them, stop and call us on 01600 772166.