How would I strengthen warm-up my cuff?
The rotator cuff muscles, all 4 of them, (2 in back:external rotators, 1 on top: abductor, 1 in front: an internal rotator) are always involved to various degrees in every upper extremity exercise you do. They guide, regulate tension, and stabilize the head of the humerus. A warm up is preparation for activity, by definition. I do not believe in isolating, or emphasizing the rotator cuff musc. prior to lifting. They have too much to do during the workout itself! Rubber resistance tubing is the most effective means of training them, which I do, toward the end of a workout, sometimes. What you should do is hire a qualified fitness instructor at your gym, or for an in-home session, to find appropriate ways to train the group and to see if you have any inerrant weakness(es). -Billy
+1 get physio or trainer help. My rotator cuff bothered me for my whole life until I had someone review my workout and form and rehab it back into shape. Everyone is different: I can only go down to 90deg arms horizontal on bench press or problems happen. I didn't know that and for years have been maxing out range of motion incorrectly (for me) on bench and many other exercises. Get a professional to review.
I did the same thing until I developed rotator cuff problems. It took months of no tennis or weights coupled with cortisone shots to get it to recover. The trainers at my ortho had me doing the first three of these once I was able to get back to it: http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html It helped quite a bit but I have been lax in maintaining it lately and strangely, I had it on my plan for tomorrow before seeing his thread.
Only one exercise that hits every muscle in the shoulder. For a great warm up, use an Olympic bar with no weight. Standing - perform a reverse curl (forearms) from the lowered position lift to the upper position - then perform a front shoulder press - up and down - then perform a behind the head shoulder press, then return the weight to the start position of the reverse curl. That is one rep - do a set of 8-10 reps, 3 sets - warms up your entire shoulder.
I can't get a barbell behind my head; my arms just do not bend that way. Weird I know. I've tried to pysio them and stretch them they just don't go there. So I have to do a few lying down on my stomach too rotating up and stuff. <shrug>
