Blackburns exercises for rotator cuff health (video)
Blackburns exercises are a great way to strengthen your rotator cuff muscles and back muscles in general. Doing these exerises may help prevent tears in the rotator cuff. These are especially great for people are big into heavy upper body training. Learning to do blackburns exercises properly is important to gain the advantage that they offer. Here you will learn proper technique and watch a video showing how to do these exercises effectively and safely.
Blackburns exercises are named after the person who came up with the idea for them. They are actually three different exercises, all done when laying on your abdomen. Explanations are below
- Flex and abduct arms with thumbs pointing up. The shoulder blades are retracted while some external rotation is achieved.
- Palms are up while arms are at sides against the body. Retract the scapula, again while trying to externally rotate the arms.
- Arms are above head with thumbs pointing to the ceiling. The arms are slowly lifted up.
These exercises will help strengthen your rotator cuff muscles, and may be chosen by your physiotherapist to help treat smaller tears in these muscles as well. The goal of these exercises is to have just a few sets at a time, but up to 20 reps. No resistance is used. As always, consult a trained professional before attempting any exercise routine, and start slow to work up to your goals.
These blackburns exercises will help strengthen the rotator cuff, but will only take you so far. To develop a complete and healthy rotator cuff, you need a full exercise routine. The Ultimate Rotator Cuff Training Guide provides just that, and has step by step instructions on all the rotator cuff muscle exercise you need. Click here to learn more about it.
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