Power Picks For Prevention of Rotator Cuff Injury

The rotator cuff is composed of four muscles - supraspinatus, infraspinatus, teres minor and subscapularis. To keep these muscles not only to stabilize the back of the shoulder joint, but also the head of the humerus (upper arm bone) in place against the shoulder blade. A rotator cuff injury is an injury that occurs to one or more of these four muscles.

CAUSES OF rotator cuff injury

Chronic Tear
Chronic Rotatorcuff tear is especially common among people who are in excessive overhead activities such as painting, swimming, are involved in gymnastics, and baseball.

Acute tear
Acute rotator cuff injury usually occurs when you attempt to break a fall, heavy lifting, or falling on the shoulder. There is usually an activity that requires significant amount of power especially if the person younger than 30 years combined.

Tendinitis
Tendonitis isusually associated with the degeneration, instability, trauma, lower strength and less flexibility and bone spurs that occur through the aging process. It occurs most often in people 65 years and older.

Prevention of rotator cuff injury
One of the most important factors in preventing rotator cuff injury is adequate pre-warmed before laying stress on your shoulders with the vigorous activity of any kind is an important routine that needsdare boldly be accepted in sports like football. Stretching and strengthening exercises are best when it comes to the dictum of prevention is better than cure.

Stretching Exercises
Warm up before you begin these exercises and make sure to proceed carefully and slowly in the desired pace of the exercises. There are two stretches - a basic and other advanced - to prevent injuries to the shoulder muscles.

* Stand upright,Clasp your hands behind your head, and then hold your arms straight as you slowly lift it up. Hold this position for 15 to 20 seconds and then repeat it 3 to 4 times.

* Stand with your arm in front of you with your forearm upward at a right angle (90 °). Place a stick or rod in his hand and dropped it behind the elbow. Drag the bottom of us keep up with your other hand. Hold this stretch for 15 to 20 seconds, and then it is repeated 3 to 4Times.

Strengthening Exercises

* Lie on your right side with a rolled towel under your right armpit and extend your right arm over his head. Your left arm should be bent at your side with your elbows at 90 degrees. Move your left shoulder out while raising the left forearm in the same eye level with the shoulder and then lower the arm slowly (like the backhand swing in tennis)

* Lie on your right and keep your left arm on the top of the body with the right elbow bentat right angles. Let the right arm rest on the table. Move your right shoulder, while raising your right forearm to the chest and then lower it slowly (like the forehand swing in tennis)

* Stand upright and move the right arm midway between the front and the side of your body, thumb down. Raise your right arm to 45 ° angle. (just like an empty can). Be careful not to lift beyond the point of discomfort or pain. Slowly lower your right arm and repeat with the leftPoor.

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