18 Rotator Cuff Exercises For Every Day Shoulder Health

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Janice Cunningham
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1 18 Rotator Cuff Exercises For Every Day Shoulder Health

2 Today is the most important day of your life... for your shoulder. You can systematically improve the strength, durability and health of your shoulder. And set yourself up for long term shoulder stability and strength. That is what I want for you. A strong, durable, flexible shoulder. To achieve shoulder bliss, you must dominate the daily activity of your rotator cuff. The rotator cuff is the essential health driver for all things shoulder. If you do not take care of your rotator cuff, eventually you will have HUGE problems. Maybe you already have some issues. That is ok. I want to help! The rotator cuff is unique in that the health of this joint it dictated over a long period of time. And the current state of your shoulder, good or bad, is cumulative. So that means, you are better off taking small steps of improvement every day. Then trying to take major leaps in short periods of time. Whether you are going to train in the weight room or throw the baseball, you need to do these stretches every day. This is the minimum (We will talk about the advanced moves later). Do not underestimate the ability of these few exercise. If you stick to it. You can achieve rotator cuff bliss. Let's get started!

3 Brought To You By... Disclaimer The material provided on pitchersthrowcheese.com and this ebook are designed for informational and educational purposes only. The information on pitchersthrowcheese.com is not engaged in rendering medical advice or recommendation. You should not rely on any information on this website, including but not limited to meal plans, fitness programs, information in text files, messages, or articles on this page to replace consultations with qualified health care professionals to meet your individual medical needs. Information accessible on this site including our throw cheese nutrient system is not intended to be a substitute for professional medical advice. Some information in our material will help some and not others. Depending upon your needs and situation, you may have an completely different experience with the pitchersthrowcheese.com. Individuals should never disregard professional medical advice or delay in seeking it because of something they read, heard, or watched on pitchersthrowcheese.com or their ebook or program material. We at pitchersthrowcheese.com strongly recommend that all individuals seek advice from their general practitioner, doctor, dietician, nutritionist or professional before taking part on any diet or exercise plan shown on our website, information or products offered. We at pitchersthrowcheese.com take no responsibility for use of misuse of products purchased from pitchersthrowcheese.com or anything written or said by Zach Calhoon By participating in any diet or exercise plan on this site or in this ebook you acknowledge that you may injure yourself as a result of participation and agree to hereby release owners/directors of from any liability including, but not limited to muscle pulls, muscle sprains, broken bones, heart attacks, stroke, diabetes, related incidents, shin splints, other orthopedic related injuries, gout, soreness, and any other health-related incident during participation. Purchase of any product from pitchersthrowcheese.com would in action, agreement with these terms. By purchase of any product from pitchersthrowcheese.com you acknowledge that you, or an additional party, will never sue this site or owner of this site.

Arm Circles Forward and Backward - Small Details: Begin every rotator cuff workout with arm circles. Keep your arms extended straight out to you side. Point your fingers.

4 Arm Circles Forward and Backward - Small Details: Begin every rotator cuff workout with arm circles. Keep your arms extended straight out to you side. Point your fingers. Palms down for the forward circles. Do 10 small circles and focus on your posture. Then point your palms to the sky and do 10 small circles backwards. This should get your shoulders loser and create blood flow to your arms. Your rotating speed should vary based on how you feel. Start slow and progress your speed to the 10th rep. When in doubt, swing your arms slower. Arm Circles Forward and Backward - Big Details: Now begin big arm circles forward. Gradually increase the size of the circles until you maximize the size of the circles. 10 circles forward. Then circle backwards with your palms up 10 times. This should begin significant mobility and blood flow.

5 Stretch - Right Arm Across And Hold Details: Take your right arm and place it across your body and hold it with your left arm. You should feel a significant stretch in your rear shoulder and deltoid. It is very important that you breathe deeply during this stretch. Hold for 10 seconds, or 5 big breathes. You should notice a deeper stretch at exhale. Pull the arm in as close as comfortable. But do not be afraid to push slightly past your comfort zone. Flex your left bicep for an increased stretch.

Stretch - Left Arm Across And Hold Details: Same as the right arm. Remember, if you are warming up to throw, treat your nonthrowing arm just as good as your throwing arm.

6 Stretch - Left Arm Across And Hold Details: Same as the right arm. Remember, if you are warming up to throw, treat your nonthrowing arm just as good as your throwing arm. Take your left arm and place it across your body and hold it with your right arm. You should feel a significant stretch in your rear shoulder and deltoid. It is very important that you breathe deeply during this stretch. Hold for 10 seconds, or 5 big breathes. You should notice a deeper stretch at exhale. Pull the arm in as close as comfortable. But do not be afraid to push slightly past your comfort zone. Flex right bicep for increased stretch.

7 Stretch Right Arm Overhead and Hold Details: Take your right arm and lift it over your head. Bend your arm and pull the elbow with your other arm. Then pull and hold. Flex your bicep for an added effect. Hold for 10 seconds or 5 big breathes. Maintain good posture and do not allow your arm to pull on your neck. You should feel this in your lat and shoulder. This can also help stretch your triceps.

Stretch Left Arm Overhead and Hold Details: Same as the right arm. Remember, if you are warming up to throw, treat your nonthrowing arm just as good as your throwing arm.

8 Stretch Left Arm Overhead and Hold Details: Same as the right arm. Remember, if you are warming up to throw, treat your nonthrowing arm just as good as your throwing arm. Take your left arm and lift it over your head. Bend your arm and pull the elbow with your other arm. Then pull and hold. Flex your bicep for an added effect. Hold for 10 seconds or 5 big breathes. Maintain good posture and do not allow your arm to pull on your neck. You should feel this in your lat and shoulder. This can also help stretch your triceps.

9 Stretch - Right Arm Across By Hip and Hold Details: Take your right arm and place your hand by the opposite hip. You may need to grab your tricep or your hand. Pull the arm down towards the opposite hip. Hold for 10 seconds or 5 big breaths. Pull with as much tension as needed to feel the stretch. You should feel this on the back of your shoulder and traps. This can release neck tension if you move your head slightly in the opposite direction of the stretch.

Stretch - Left Arm Across By Hip and Hold Details: Same as the right arm here. Use as much force as needed. You can play with the arm placement and head placement to increase effectiveness.

10 Stretch - Left Arm Across By Hip and Hold Details: Same as the right arm here. Use as much force as needed. You can play with the arm placement and head placement to increase effectiveness. Take your left arm and place your hand by the opposing hip. You may need to grab your tricep or your hand. Pull the arm down towards the other hip. Hold for ten seconds or 5 big breaths. Pull with as much tension as needed to feel the stretch. You should feel this on the back of your shoulder and traps. This can release neck tension if you move your head slightly in the opposite direction of the stretch.

11 Stretch - Right Posterior Cuff Hold Details: This stretch is tricky and requires some flexibility. If you do not feel comfortable doing that's ok. You can skip it. When you get more flexible, you will love it. Take your right arm and place your right hand in the center of your back. Knuckles should be on your back. Then reach across with your left hand and grab the your elbow. Pull your elbow forward. Be easy! This will feel a deep stretch quickly. No reason to push this stretch to hard. Hold for 5 to 10 seconds. Then release.

Stretch - Left Posterior Cuff Hold Details: Same as the right arm here. Still requires some flexibility. If you do not feel comfortable doing that's ok. You can skip it.

12 Stretch - Left Posterior Cuff Hold Details: Same as the right arm here. Still requires some flexibility. If you do not feel comfortable doing that's ok. You can skip it. When you get more flexible, come back to this stretch. Take your left arm and place your left hand in the center of your back. Knuckles should be on your back. Then reach across with your right hand and grab the your elbow. Pull your elbow forward. Be easy! This will feel a deep stretch quickly. No reason to push this stretch to hard. Hold for 5 to 10 seconds. Then release.

13 Stretch - Right Arm Lat Pull and Hold Details: This stretch requires something to grab. You can use anything. A pole. A fence. A corner of a wall. A tree. If there is nothing around, use your friends. Ask them first! Grab the wall and gradually stick your butt back until you feel a significant amount of weight being support by your hand. You should feel a deep stretch across your lat. This stretch can be pushed with deep tension. If you have strong lats, you can pull the pole as hard as you want. Hold for ten seconds or 5 deep breathes.

Stretch - Left Arm Lat Pull and Hold Details: Same as the right arm here. You can also do both arms at once. But you will not feel the deep stretch needed.

14 Stretch - Left Arm Lat Pull and Hold Details: Same as the right arm here. You can also do both arms at once. But you will not feel the deep stretch needed. Adjust this stretch based on your strength level. Grab the wall and gradually stick your butt back until you feel a significant amount of weight being support by your hand. You should feel a deep stretch across your lat. This stretch can be pushed with deep tension. If you have strong lats, you can pull the pole as hard as you want. Hold for ten seconds or 5 deep breathes.

15 Stretch - Right Arm Extension and Hold Details: This stretch is simple yet effective. Stand up straight. Lengthen your arm over your head. Kick out your hip and reach high as you can. Hold this at the top and breathe 5 times or for 10 seconds This stretch requires balance across the entire body. You should feel it in your lat and oblique.

Stretch - Left Arm Extension and Hold Details: Same as the right arm here. If you are holding this poses for 10 seconds, you should feel a sweat by now. This stretch is simple yet effective.

16 Stretch - Left Arm Extension and Hold Details: Same as the right arm here. If you are holding this poses for 10 seconds, you should feel a sweat by now. This stretch is simple yet effective. Stand up straight. Lengthen your arm over your head. Kick out your hip and reach high as you can. Hold this at the top and breathe 5 times or for 10 seconds This stretch requires balance across the entire body. You should feel it in your lat and oblique.

17 Sleeper Stretch - Right Arm Details: The sleeper stretch is a technical stretch. Be careful with this move. Lay on your side and bring your shoulder out in front of you. Bend your arm lightly press down on the top of your wrist. You should feel a specific spot where you lose range of motion. Stop there. After a few seconds, push slightly past that point. Hold for ten seconds or 5 breathes. You should notice that the arm you are stretching can only stretch so far. And if you have more body weight on your shoulder, you will experience less range of motion. That is ok. Do not be a hero on this stretch. But take it serious. A little range of motion gain each day can be a huge benefit!

Sleeper Stretch - Left Arm Details: Lay on your side and bring your shoulder out in front of you. Bend your arm lightly press down on the top of your wrist.

18 Sleeper Stretch - Left Arm Details: Lay on your side and bring your shoulder out in front of you. Bend your arm lightly press down on the top of your wrist. You should feel a specific spot where you lose range of motion. Stop there. After a few seconds, push slightly past that point. Hold for ten seconds or 5 breathes. You should notice that the arm you are stretching can only stretch so far. And if you have more body weight on your shoulder, you will experience less range of motion. That is ok. Do not be a hero on this stretch. But take it serious. A little range of motion gain each day can be a huge benefit!

19 Conclusion These stretches can be executed every day. Over time, you will gain flexibility and range of motion. It is very important to judge your own health. If you apply pressure slightly past your tolerance level, that can an increase in flexibility and health over time. But always be careful. Do not equate effort with expected shoulder health progression. Aim for small improvements each day. Take the long term approach. A shoulder health rule of thumb, 2% increase each day. Over time, you will achieve your goal... shoulder freedom! --- As a college pitcher I did these stretches every day. Yes, every...single...day. Each time before a throwing session and each time after I lifted weights. These stretches lead to having zero shoulder issues. And I threw the baseball very fast. So I highly recommend these stretches (always consult your medical professional over my opinion).

I hope you enjoyed learning these workouts. A healthy shoulder takes time. Do not push yourself to quickly.

Slow progression leads to long term health. Trying to rush into advanced moves to quickly, can end up hurting you and slowing you down.

com/bonus Many rotator cuff exercises are far easier to understand and execute by watching visual explanations of the exercise.

20 I hope you enjoyed learning these workouts. A healthy shoulder takes time. Do not push yourself to quickly. I understand, everyone wants super fast progress. But you need to have a long term outlook on your rotator cuff. Slow progression leads to long term health. Trying to rush into advanced moves to quickly, can end up hurting you and slowing you down. If you would like free video explaining my favorite rotator cuff exercises. Please click the link below: Many rotator cuff exercises are far easier to understand and execute by watching visual explanations of the exercise. That is why I created this website. I send out free videos to help my students achieve elite shoulder freedom. Plus you access to blueprints and plan to help you achieve your goals. "Thanks for reading!" -Zach

21 Go ahead and visit rubberarmseries.com right now and subscribe with your . You will get free videos of rotator cuff exercises and see with your own eyes, shoulder workouts and strategies for consistent long term health. I will see you there. Click Below

22 Rotator Cuff Strength The rotator cuff needs muscle stability and posterior cuff strength. But picking up more weight is not an effective way to strengthen the rotator cuff. Often times, the max amount of weight used to strengthen the rotator is about 5 pounds. Or with a resistance band of about 5 to 10 pounds of resistance. Many rotator cuff strength exercises are vital to your rotator cuff strength, and overall shoulder health. But these moves are not everyday exercises. Rotator cuff exercises require correct technique and proper care. If you experienced shoulder pain or rotator cuff issues, is highly likely your posterior cuff is weak and needs to be strengthen through specific rotator cuff exercises. Also equally important is the specific exercises and program you apply to prevent rotator cuff issues.

23 What's Next? Solid Shoulder Strength... Now that you have your daily shoulder maintenance in check, you need to get your butt in gear and strengthen your rotator cuff. A special collection of special rotator cuff exercises can be found at the site below: Here where you will learn... "107 exercises to build, protect and maintain a healthy rotator cuff for life" - By Zach Calhoon

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24 For other pitcher exclusive products and the exact formula I used to throw 95 MPH. Please visit: Thanks for reading. Keep working hard and have patience. Success will come with time.

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