Rotator Cuff Exercises That Will Get You Pain Free

Are you looking for rotator cuff exercises? Have you ever experienced a dull ache or sharp pain in your shoulder or upper arm?Do you have trouble sleeping at night on one side because of the pain in your shoulder?What about reaching behind your back when getting your billfold or tucking in your shirt or putting on a belt? If so, you may be suffering from a rotator cuff injury.Did you know that nearly 30% of the population has some form of rotator cuff injury, like bursitis, tendonitis and various tears?Whether you suffer from an acute injury or chronic pain, tendonitis, or even a rotator cuff tear, one thing is certain, you need to reduce the inflammation in your shoulder if you want to eliminate the pain.Steps to Reduce InflammationImmediately apply a cold compress to the painful shoulder. The inflammation is the culprit that is causing the pain, therefore if you can get that reduced, then of course the pain will lessen too. Swelling in the bursa is common, as well as inflammation around the tendons of the rotator cuff itself. Icing these areas will help decrease your pain and swelling.

In addition, the element of compression will aid in the healing process and help prevent recurrences of inflammation moving forward.Applying cold therapy immediately after exercise or increased activity is effective in minimizing inflammation and speeding recovery. It is also beneficial to utilize cold treatment prior to sleep in order to reduce nocturnal pain disturbances.Rotator Cuff Exercises For Strength and Range of MotionAs pain and inflammation subside, you must begin performing effective range of motion and strengthening exercises to rehabilitate the injured area. You can return to pre-injury functioning levels and do away with muscle weakness and imbalances with the right rotator cuff exercises.A typical strengthening program may last 4-6 weeks. Of course the degree of your injury, the length of time you have been suffering with it, how active you are all determine how long it will take for you to recover.Remember the first thing that has to happen is the inflammation has to be reduced...so get started with your ice therapy immediately. So, go ahead a buy a quality cold compress wrap, don't do silly repetitive or too strenuous shoulder activities, and find a certified medical professional to guide you on effective safe rehabilitation rotator cuff exercises.
By Lynn West