A rotator cuff is a group of muscles and tendons that keeps the upper arm in the shoulder socket. Orthopedic doctors often see injuries to this region, as it can be easily injured in many sports and activities. Fortunately, taking the following measures will help prevent experiencing these issues.

How to Avoid a Rotator Cuff Injury 

1. Warming Up Before Activities

Warming up the body prevents all sorts of injuries, including those to the rotator cuff. Dynamic movements are especially helpful, as they loosen the joints and improve blood flow. They prepare the tissues for the exercise you’re about to do, making muscles less likely to tear or twist in a way that could harm them.

Rotator cuff warm-ups are especially important for sports where the shoulder is used repeatedly, like tennis or golf. Try movements like arm circles and swings, and gradually increase your range of motion. 

2. Stretching and Strength Training

Strong and flexible joints are less likely to incur injuries. Therefore, condition your rotator cuff with strength training and stretching to work your shoulder muscles. 

Rowing is an excellent option for strengthening the joints. You can also try weighted exercises, which include overhead presses, shoulder pulls, and dumbbell rows. Even some yoga poses can strengthen and stretch the band of tissue, such as the downward-facing dog and plank positions. 

3. Focusing on Your Posture 

Many injuries treated by orthopedics specialists can be traced to poor posture. From sleeping to standing, keeping the body in irregular positions can strain key joints and tissues, including the rotator cuff. 

When standing and sitting, aim to keep the upper body in neutral alignment with your chin up, shoulders back, and arms relaxed. If the shoulder feels stiff or sore upon waking up, you may need to change your sleeping position or use a body pillow to alleviate pressure.

If you’re experiencing joint pain, visit the orthopedic specialists at Independence Healthcare. Serving Soldotna, AK, they offer a wide range of services through their clinics, including noninvasive treatments and orthopedic surgeries. Find out more about the various ways they can support your health online, and call (907) 262-6454 to schedule an appointment.