How to Do a Rotator Cuff Body Blade Workout

Rotator cuff injuries are extremely common among athletes and body builders, as traditional exercise equipment tends to overstrain the delicate tissues of the shoulders. Body blades, on the other hand, not only help to strengthen the shoulder muscles, they can also be used as part of your rotator cuff physical therapy. With a few tips, you can begin your rotator cuff workout today.

Instructions

Difficulty: Moderately Easy

1. Stand with your knees slightly bent and your legs about shoulder width apart. Keep your spine tall and straight, tucking your tail bone in slightly. Throughout your workout, your thighs and abs should be engaged. Additionally, protect your neck by keeping your shoulder down and rolled back slightly.
2. Hold a body blade in each hand and lift your forearms to a 90-degree angle. Your elbows should be held into your body while your forearms are slightly turned out to the sides. Position the blades vertically and begin to shake them in and out, making small, quick punching motions. Depending on your fitness level, you can continue this exercise for 1 to 5 minutes.
3. Extend your arms out to your sides, holding a blade in each hand in a horizontal position. Lift your arms slightly so that your fists are level with your waist and begin to shake the body blades up and down, again, making small, quick movements. Continue this exercise for 1 to 5 minutes.
4. Complete your rotator cuff workout by rotating your wrists so that the tops of your hands are facing forward. The blades should now be as vertical as you can get them with your arms drawn back and your fists at about waist level. Only press your arms back as far as you can without compromising a tall, straight spine. Shake the blades in and out for 1 to 5 minutes.