rotator cuff exercises: before or after WO?

[NakMuay84]

Hi!

i'd like to do some external rotation for my cuff, but i've read different opinions about it...
someone do it as a warm up before lifting, others say that is better to do it after the workout, unless you want to weaken the cuff before the major lifts...

how do you strengthen the rotator cuff to prevent injuries?

[EvilhomerNZ]

I have a severally injured Labrum which stops my with a lot of lifts. However I'd say it depends on the workout you're doing.
If you're planning on hitting some heavy lifts (1-5rm) then I'd probably do a gentle warmup on the shoulder and do the rehab exercises after.
However if you're doing any kind of other workout I'd recommend doing the rotator stuff beforehand as a warm up.

I personally do all my rehab stuff as a warm up for any type of workout. Typically it's not overly taxing enough to noticeably affect my lifts.

[Dan_S]

I do mine before.
I found two i like off youtube and use 3lb weights. Only been doing them a month but definitely helping with my shoulders, i injured one a year ago and it's still a little sore.

[TheCount]

Hi!

i'd like to do some external rotation for my cuff, but i've read different opinions about it...
someone do it as a warm up before lifting, others say that is better to do it after the workout, unless you want to weaken the cuff before the major lifts...

how do you strengthen the rotator cuff to prevent injuries?

All your major compounds lifts should strengthen it anyway because it Is a pretty major supporting faculty. However if you feel the need for extra training I would do so conservatively After all your other lifts are complete. Also if you are worried about injuring yourself I would have your form checked - that is going to be a more pressing issue than rotator cuff strength.

The major cause for rotator cuff injury is when you start doing strange movements with heavy weights and start rotating the shoulder under full loading. It is pretty much like a mortar and pestle grinding away.

In terms of exercises if you can get yourself a physiotherapy rehab chart for the rotator cuff there are some really good exercises on that using stretchy band and small loads.

[Stuart H]

Hi!

i'd like to do some external rotation for my cuff, but i've read different opinions about it...
someone do it as a warm up before lifting, others say that is better to do it after the workout, unless you want to weaken the cuff before the major lifts...

how do you strengthen the rotator cuff to prevent injuries?

How much overhead pressing do you do? Best way to keep your shoulder healthy is to press overhead at least as often as you bench.

[NakMuay84]

thanks... i'll try to do it after workout...

i usually warmup with broomstick dislocations...

i bench and overhead press once a week... this is my routine:

DAY 1
squat 4x5
bench 4x6
rows 4x6

DAY 2
deadlift 3x5
chin-ups 4x6
standing barbell press 4x6 (or 3x8)

i feel some shoulder pain during both workouts days...

should i do standing dumbells press instead of barbell press?
maybe dumbells are safer...

[Wizwar31]

Personally, I have weak rotator cuffs, so i always try to warm them up first before doing any exercises that would use them. After i finish my workout though, i dedicate some time to do some rotator cuff exercises to strengthen them up.

[KSW_123]

I'm a little late here I know but I recently had issues with my biceps tendon. The problem turned out to be weak external rotators and overly tight internal rotators. The proplem is supposedly very common for all types of athletes.

My physical therapist recommended a device called a Shoulder Horn. It specifically allows you to target the external rotators. It has worked wonders for me. I can sleep at night again.

Here is a link, http://www.qfac.com/gear/shoulderhorn.html

They recommend cuff work to be the last of the day. The reasoning being that if they tire out they are more prone to injury.

[slipthejab]

One word of note worth repeating here guys... you're NOT going for hypertrophy with your rotator cuffs. So there is no need to lift heavy with them. Higher repetitions less weight.

Those who don't exercise them can't blame anyone but themselves when they blow. If you're boxing... you better be doing rotator cuff maintenance... PREhab so you don't have to rehab. :D

Here is a great lift for working them. You won't see it in most gyms. Most PT's and meatheads won't have a clue what you're doing. The good old Cuban press.

Barbell Version
YouTube - Barbell Cuban Press - ATHLETE365.com

Dumbell Version
http://www.bodybuilding.com/fun/exercises.php?Name=Cuban+Press

Here are some of the standard rotator cuff rehab exercises... but you can do them before you have the injury to condition them to the point where you far less likely to injure them in the first place:

YouTube - Physical Therapy Diagnosis: Rotator Cuff Strength

This is a bit dry... but he underlines some good points about rotator cuff injuries:
YouTube - 3 Shoulder Exercises for Rotator Cuff Injuries by Citihealth

Some more shoulder protocol from Diesel Crew. Some good ones here... note the light weight and high reps.

YouTube - DieselCrew.com - Shoulder Rehab Protocol

[Mr Punch]

I'd just like to add that that Diesel Crew one Slip posted is one of a few they have addressing the same problem which has done me the world of good. I don't have rotator cuff problems but a labrum-related problem from a wrestling injury, but I get pretty much daily pain, lessened largely thanks to the Diesel Crew's stuff.

They have a short warm-up session involving small weights, being face-down on an incline bench and 3 reps of 10-12 exercises in various directions. I use that for a warm-up after my dynamic stretches and before my weightlifting, whether on an upper or lower day. Then, at the end I do their shoulder rehab workout which is 15 reps of small weights and varying between five different workouts of two-three exercises each.

My physio went over it all with me and said it was a great workout too.

I'll link them on Youtube later if I have time.

[iammartialarts]

Before, if you don't warm it up before heavy lifting it is easier to damage

[KSW_123]

I think the Cuban Press is a poor exercise to isolate the Infraspanetus and Teres Minor. When I tried it the deltoid took the load. You don't have to buy a shoulder horn to try the exercise. Check out this video.

http://www.youtube.com/watch?v=hTjkHqfT_XU

The elbow should be slighty forward of the shoulder so that the arm is in line with the scapular plane.

The cuff muscles are for stability. If you tire them before doing other heavy lifts you are more likely to damage them. That is what my PT said and what I experienced. I just came off of a shoulder injury. In my rehab, if I did the cuff work first, I could feel the instability later in the workout.