{"id":8459,"date":"2022-02-03T20:20:23","date_gmt":"2022-02-03T20:20:23","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8459"},"modified":"2022-02-11T21:06:15","modified_gmt":"2022-02-11T21:06:15","slug":"5-exercises-for-a-more-durable-rotator-cuff","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-exercises-for-a-more-durable-rotator-cuff\/","title":{"rendered":"5 Exercises For A More Durable Rotator Cuff"},"content":{"rendered":"\n<p>Here are 5 exercises for a more durable rotator cuff. Some of these exercises are fairly innovative. Many also require next to no equipment. Enjoy! <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Overhead Barbell Hold + Single Hanging Kettlebell\u2063\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves shoulder and scapular stability, lumbo-pelvic stability, and grip strength.\u2063 \u2063Loading just one side of the bar makes these very anti-lateral flexion in nature. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Overhead Barbell Hold + Single Hanging Kettlebell\u2063\u2063\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/w-LppTnakUM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hang a band around one end of a barbell, and attach a weight to the band. Adopt your prefer hand width.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Press the barbell into an overhead position (or start with barbell in an overhead position). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you are in the overhead position, your entire body should remain in a fixed position.\u2063 Your head, torso, and hips should be in a stacked position. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li> \u2063Keep the barbell over your head. It should not drift ahead or behind of your body. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your wrists in a neutral position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now hold for the target length of time.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you.\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Superman Tosses<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This is a fantastic exercise for warming up the shoulders. This exercise is also great for hand-eye coordination. <\/p>\n\n\n\n<p class=\"has-text-align-left\">You will not need to use much weight to make this challenging and effective. \u2063 This exercise would be great for baseball players, other athletes, and the general population.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Superman Tosses\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Vwh0QqTI7DI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> \u2063 <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie down on the floor (or on a bench) in a prone position. Your head, torso, and hips should be in a stacked position. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your elbows at a 90 degree angle, and forearms pointing straight up. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform small tosses and catches with the weights. As you get used to the exercise, you&#8217;ll likely be able to increase the range of the throws. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, look straight ahead. Do not turn your head to look at the weights. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to excessively hyperextend (a slight arch is ok), round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Tall Kneeling Single Arm Ball Circles<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the rotator cuff.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tall Kneeling Single Arm Ball Circles\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/oGjXXxtuab4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063\u2063 <\/strong>\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Elevate a ball on a wall so it\u2019s about chest height. \u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Fully extend your arm, and place one hand on the ball. \u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a tall kneeling position. Your body should be in a straight line from your head to knees.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While keeping your arm fully extended and hand about chest height, perform circles with the ball. You can do them in any direction. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>The entire time, press your body away from the ball and protract your shoulder blade (move your shoulder blade away from your spine, and around your ribcage).\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your body should remain in a straight line from your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). \u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms \u2063of breathing, do what works and feels best for you. \u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-2.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7498\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-2.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-2.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Single Arm Pallof Presses + Weight Plate<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Arm Pallof Presses + Weight Plate\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qx40zgRFr-Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong>\u2063\u2063\u2063 <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fasten a resistance band around a secure surface. There should be resistance in the band for 100% of the exercise. \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Grab onto the band with one hand. Your hand should be in line with your armpit. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Get into a tall kneeling stance. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Now extend your elbow. Once you get to your end range, lift your arm so your hand is at least eye height. \u2063\u2063\u2063Pause for a count. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Now perform the reverse movements and return to the starting position. \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>As you bring your arm back in towards your body, stop when your elbow comes into contact with your side. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Do not keep your shoulder blade pinned. It is meant to move.\u2063\u2063\u2063 When you lift your arm, your shoulder blade should upwardly rotate, protract, and elevate (move away from your spine, around the ribcage, and away from the opposite hip). When you lower your arm, your shoulder blade should perform the reverse movements. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulder to shrug, or shoulder blade to excessively elevate. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise you head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li> \u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise provides a huge bang for your buck and strengthens the glutes, improves lumbo-pelvic stability, shoulder and scapular stability, and grip.\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Oc-SNKu0qK0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor. Your head, torso, and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Set yourself up as you would when you are performing regular glute bridges.\u2063\u2063\u2063 \u2063\u2063\u2063Your shin should be in a vertical position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a kettlebell in a bottoms-up position, and perform a bottoms-up press. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Make sure your shoulder blade remains in a protracted position for the duration for the exercise (move it away from your spine and around your ribcage).\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders.\u2063\u2063 Maintain this position for the duration of the exercise. \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your other leg so it is in a vertical position. If you cannot fully extend your knee, or if you are unable to maintain proper form, you can keep your knee bent at a 90 degree angle.\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection\/wrinkle the front of your shirt). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now slowly lower your leg to a range that allows you to maintain proper form. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you hit your end range, return your leg back to the starting position.\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063For the duration of the exercise, perform kettlebell screwdrivers. In the starting position your palm should be in a neutral position. While looking at the kettlebell the entire time, rotate your wrist, forearm and elbow so your palm is facing away from you. Pause for a count, then perform the reverse movements and rotate the kettlebell so your palm is facing you.\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Here are 5 exercises for a more durable rotator cuff. Some of these exercises are fairly innovative. Many also require next to no equipment. Enjoy! #1) Overhead Barbell Hold + Single Hanging Kettlebell\u2063\u2063 This exercise improves shoulder and scapular stability, lumbo-pelvic stability, and grip strength.\u2063 \u2063Loading just one side of the bar makes these very anti-lateral flexion in nature. Coaching Tips: Hang a band around one end of a barbell, and attach a weight to the band. Adopt your prefer hand width. Press the barbell into an overhead position (or start with barbell in an overhead position). Once you are in the overhead position, your entire body should remain in a fixed position.\u2063 Your head, torso, and hips should be in a stacked position. \u2063 \u2063Keep the barbell over your head. It should not drift ahead or behind of your body. Keep your wrists in a neutral position. Now hold for the target length of time.\u2063 For the duration of the exercise, do not allow your shoulders to shrug. \u2063 \u2063For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063 #2) Superman Tosses This is a fantastic exercise for warming up the shoulders. This exercise is also great for hand-eye coordination. You will not need to use much weight to make this challenging and effective. \u2063 This exercise would be great for baseball players, other athletes, and the general population. Coaching Tips: \u2063 Lie down on the floor (or on a bench) in a prone position. Your head, torso, and hips should be in a stacked position. \u2063 Keep your elbows at a 90 degree angle, and forearms pointing straight up. \u2063 Perform small tosses and catches with the weights. As you get used to the exercise, you&#8217;ll likely be able to increase the range of the throws. For the duration of the exercise, look straight ahead. Do not turn your head to look at the weights. \u2063 For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to excessively hyperextend (a slight arch is ok), round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 In terms of breathing, do what works and feels best for you. #3) Tall Kneeling Single Arm Ball Circles This exercise strengthens the rotator cuff. Coaching Tips: \u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 Elevate a ball on a wall so it\u2019s about chest height. \u2063\u2063 \u2063\u2063 Fully extend your arm, and place one hand on the ball. \u2063\u2063 \u2063\u2063 Get into a tall kneeling position. Your body should be in a straight line from your head to knees.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 While keeping your arm fully extended and hand about chest height, perform circles with the ball. You can do them in any direction. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 The entire time, press your body away from the ball and protract your shoulder blade (move your shoulder blade away from your spine, and around your ribcage).\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.\u2063\u2063\u2063 \u2063 For the duration of the exercise, your body should remain in a straight line from your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.\u2063 \u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). \u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 In terms \u2063of breathing, do what works and feels best for you. \u2063\u2063 Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37. LEARN MORE #4) Single Arm Pallof Presses + Weight Plate This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. Coaching Tips: \u2063\u2063\u2063 Fasten a resistance band around a secure surface. There should be resistance in the band for 100% of the exercise. \u2063\u2063\u2063 \u2063Grab onto the band with one hand. Your hand should be in line with your armpit. \u2063\u2063\u2063 \u2063Get into a tall kneeling stance. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063Now extend your elbow. Once you get to your end range, lift your arm so your hand is at least eye height. \u2063\u2063\u2063Pause for a count. \u2063\u2063\u2063 \u2063Now perform the reverse movements and return to the starting position. \u2063\u2063\u2063 \u2063\u2063\u2063 As you bring your arm back in towards your body, stop when your elbow comes into contact with your side. \u2063Do not keep your shoulder blade pinned. It is meant to move.\u2063\u2063\u2063 When you lift your arm, your shoulder blade should upwardly rotate, protract, and elevate (move away from your spine, around the ribcage, and away from the opposite hip). When you lower your arm, your shoulder blade should perform the reverse movements. For the duration of the exercise, do not allow your shoulder to shrug, or shoulder blade to excessively elevate. \u2063 For the duration of the exercise you head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.\u2063\u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 \u2063\u2063\u2063 \u2063\u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063 #5) Single Leg Isometric Glute Bridge + Bottoms-Up Kettlebell Screwdrivers + Single Leg Lowering This exercise provides a huge bang for your buck and strengthens the glutes, improves lumbo-pelvic stability, shoulder and scapular stability, and grip.\u2063 Coaching Tips: Lie on the floor. Your head, torso, and hips should be in a stacked position. Set yourself up as you would when you are performing regular glute bridges.\u2063\u2063\u2063 \u2063\u2063\u2063Your shin should be in a vertical position. Hold a kettlebell in a bottoms-up position, and perform a bottoms-up press. Make sure your shoulder blade remains in a protracted position for the duration for the exercise (move it away from your spine and around your ribcage).\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back. Your body should form a straight line from your knee to shoulders.\u2063\u2063 Maintain this position for the duration of the exercise. \u2063\u2063\u2063 \u2063\u2063 Extend your other leg so it is in a vertical position. If you cannot fully extend your knee, or if you are unable to maintain proper form, you can keep your knee bent at a 90 degree angle.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection\/wrinkle the front of your shirt). Now slowly lower your leg to a range that allows you to maintain proper form. Once you hit your end range, return your leg back to the starting position.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063For the duration of the exercise, perform kettlebell screwdrivers. In the starting position your palm should be in a neutral position. While looking at the kettlebell the entire time, rotate your wrist, forearm and elbow so your palm is facing away from you. Pause for a count, then perform the reverse movements and rotate the kettlebell so your palm is facing you.\u2063\u2063\u2063 \u2063\u2063\u2063 For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.\u2063 In terms of breathing, do what works and feels best for you.<\/p>\n","protected":false},"author":1,"featured_media":8467,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,22,576,34,225,851,588,592,23],"tags":[182,802,840,425,878,875,500,811,1284,1049,1047,1178,1285,1050,1048,1179,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1281,1280,1278,1279,1276,1036,1026,1043,1025,1042,882,886,1117,1116,1114,1119,1111,1115,1113,1118,1275,1274,1272,1273,1035,1034,1032,1033,1024,1041,1023,1040,1343,1021,1038,1022,1039,859,183,874,881,271,860,173,880,872,883,516,237,884,876,396,1277,846,697,696,65,479,1283,1046,1282,1045,667,272,290,879,469,1498,289,1243,1247,1251,1245,1249,1253,1242,1246,1250,1244,1248,1252,97,622,96,1112,776,1271,1270,1269,1268,1267,443,754,1018,1031,1030,333,1029,1028,1027,1044,1020,317,470,1342,1345,1344,331,590,298,467,1037,845,1019,747,593,1235,1239,1233,1237,1241,594,1234,1238,1232,1236,1240,437,873,818],"class_list":["post-8459","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-core-exercises","category-filler-exercises","category-glute-exercises","category-grip-training","category-home-workouts","category-kettlebell-exercises","category-minimal-equipment","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-band-exercises-for-rotator-cuff","tag-band-exercises-for-scapula","tag-band-exercises-for-shoulder-blades","tag-band-exercises-for-shoulders","tag-band-workout-for-rotator-cuff","tag-band-workout-for-scapula","tag-band-workout-for-shoulder-blades","tag-band-workout-for-shoulders","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-delt-exercise","tag-best-delt-exercises","tag-best-delt-workout","tag-best-delt-workouts","tag-best-exercise-for-rotator-cuff-stability","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-mobility-for-athletes","tag-best-exercise-for-shoulder-stability","tag-best-exercise-for-shoulder-stability-for-athletes","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for-runners","tag-best-resistance-band-exercises-for-athletes","tag-best-resistance-band-exercises-for-runners","tag-best-resistance-band-workout-for-athletes","tag-best-resistance-band-workout-for-runners","tag-best-resistance-band-workouts-for-athletes","tag-best-resistance-band-workouts-for-runners","tag-best-rotator-cuff-exercise","tag-best-rotator-cuff-exercises","tag-best-rotator-cuff-workout","tag-best-rotator-cuff-workouts","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-shoulder-exercise","tag-best-shoulder-exercise-for-athletes","tag-best-shoulder-exercises","tag-best-shoulder-exercises-for-athletes","tag-best-shoulder-mobility-exercise","tag-best-shoulder-workout","tag-best-shoulder-workout-for-athletes","tag-best-shoulder-workouts","tag-best-shoulder-workouts-for-athletes","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-core-workouts-for-women","tag-delt-exercises","tag-delt-workout","tag-glute-bridge","tag-glute-bridges","tag-glute-exercises","tag-home-workout","tag-home-workout-exercises-for-delts","tag-home-workout-exercises-for-shoulders","tag-home-workout-for-delts","tag-home-workout-for-shoulders","tag-home-workouts","tag-meghan-callaway-core","tag-oblique-exercises","tag-oblique-workouts","tag-overhead-mobility","tag-pallof-press","tag-pallof-presses","tag-physio-ball-exercise","tag-physio-ball-exercise-for-athletes","tag-physio-ball-exercise-for-runners","tag-phy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This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Exercises For A More Durable Rotator Cuff - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Here are 5 exercises for a more durable rotator cuff. 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