Power Picks For Prevention of Rotator Cuff Injury

The rotator cuff is comprised of four muscles – supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles not only stabilize the back of the shoulder joint but also keep 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 rotator cuff tear is primarily prevalent among people who are involved in excessive overhead activity like painting, swimming, gymnastics, and baseball.

Acute Tear
Acute rotator cuff injury usually occurs while attempting to break a fall, heavy lifting, or a fall on the shoulder. It is typically associated with any activity that requires significant amount of force especially if the person is younger than 30 years.

Tendinitis
Tendinitis is usually related to degeneration, instability, trauma, lower strength, and reduced flexibility and bone spurs that occurs due to the aging process. It is most common in people who are 65 years and older.

Prevention of Rotator Cuff Injury
One of the most important factors in avoiding rotator cuff injury is adequate conditioning before laying stress on your shoulders with vigorous activities of any kind. Warming up is an essential routine that needs to be followed before bravely venturing into sports like football. Stretching and strengthening exercises are you best bet when it comes to the dictum of prevention being better than cure.

Stretching Exercises
Warm up before you start these exercises and take care to proceed gently and slowly into the desired rhythm of the exercises. There are two stretching exercises – one basic and another advanced – to help you avoid injury to your shoulder muscles.

* Stand upright, clasp your hands behind your back, and then keep your arms straight while you slowly lift them upwards. Hold this position for 15 to 20 seconds and repeat it 3 to 4 times.

* Stand with your arm out in front of you with your forearm pointing upwards at right angle (90