Body Banao

One of the most surprising things is that not many people understand the proper way of exercising shoulder muscles. This is due to complexity of the shoulder muscles unlike the arms. The most common form of shoulder injury is the rotator cuff injury. This occurs primarily due to heavy amount of pressing movements like bench press, incline press, overhead press as compared to hardly any work for its opposite muscles of the upper back.

To avoid this kind of injury, the first step is to balance your upper body training. So for every set of pressing exercise, include a set of rowing in order to harmonize the muscles of the shoulder girdle. This strategy provides 2 benefits: protects you against injuries and provide you with well developed rounded upper back.

It is very essential to develop right posture since it will improve your performance since your joints are steadied and properly aligned. Besides a better performance, right posture will also improve your good looks.

While balancing pressing and rowing is a good start, it is advisable to do more work for rotator cuff if you have been exercising for some time. It should be done along with a balanced workout routine. Many people do a normal mistake of performing a set of heavy bench presses and balancing it with few sets of rotator cuff exercises with very light weights to avoid injury. It is erroneous and nonsensical.

Always remember that a correct and balanced program design is the basis to prevent injury. If you cannot design a balanced program yourself, always contact an expert in this field. While asking may make you look foolish, it is far better than remaining silent. The advantage of a properly designed program is that it will help you gain a lot of muscle, while minimizing the risk of injuries.

Here is one of the easy rotator cuff exercises to do:

- Prone 90/90 Rotations: Take a light dumbbell or plate in each hand while remaining prone on a bench. Lift the plates slowly from the floor by twisting your elbows at right angles and keeping your upper arm perpendicular. This is your starting position. Next let your elbow remain in the same position and turn it at the shoulder till the plates are outside of your head. Then revert to the beginning position and repeat.

The direct rotator cuff movement is a great inclusion to a current balanced muscle building program. There are various other rotator cuff exercises.