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What is the best way
to train and stretch the Rotator Cuffs if they are atrophied and
extremely weak?
.................................................................................
 Eugene Thong: First off, make sure you consult with a sports
medicine doctor or another qualified medical professional, as shoulder
problems can be quite complex, being that the shoulder is such a tightly
packed joint and has so many different moving parts..
The
rotator cuff muscles primarily function to hold your arm in the socket.
Most upper body movement
will be severely compromised if the rotator cuff muscles are weak, so it
is important to make sure they are as strong as possible, particularly
if you are involved in activities that feature heavy reliance on the
upper body (such as bench pressing, throwing, etc.).
If you are certain that
the rotator cuff muscles are the main problem, then the primary
objective should be strengthening of the external rotators (infraspinatous
and teres minor), as these two muscles tend to be the weakest.
In addition, internal
rotation of the shoulder is also supported by the two largest torso
muscles - your latissimus dorsi and pectoralis major - so strengthening
your internal rotators is typically not an issue.
Perform the L-flye
exercise: lie down on a bench on your side, holding a dumbbell in your
hand. Be sure that the dumbbell is in your top hand. Keeping your
elbow bent at a 90 degree angle, start with your forearm laying across
your body.
Rotate your arm about
the elbow, turning your forearm out until you reach the limit of your
shoulder flexibility. Rotate your arm, bringing your forearm back
across your body. Repeat this for a total of 10 slow reps.
This exercise can also be done standing using a cable machine.
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About the Author:
Eugene Thong, CSCS, was born a weak, skinny,
bespectacled child. Now, thanks to a steady diet of martial arts, scientific
inquiry, and heavy compound movements, he's no longer weak. His scientific
bent, Zen-like demeanor, and efficient but intense methods have made him one
of New York's most sought-after personal trainers.
 When
not helping clients cultivate their own inner 6-packs, Eugene can be found
arm barring opponents at Renzo Gracie's Brazilian Jiu-Jitsu Academy or
sailing through the air on his snowboard. Read Eugene's semi-weekly musings
on exercise, fitness, and fat loss
at his blog
Eugene is Mike's co-author of The Black Book of Secrets. You can purchase
it by clicking
here.
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