Rotator Cuff

Strengthening the Rotator Cuff Muscles

Step 1

Strengthen the infraspinatus and teres minor with side-lying dumbbell external rotations. Lie on your side at the edge of a bench or table, holding a light dumbbell in your top hand. Position your elbow against your side and bend it to 90 degrees. Internally rotate your shoulder to lower the dumbbell toward the floor and then externally rotate it to lift it up. Complete two sets of 10 reps on each side.

Step 2

Work the subscapularis with side-lying dumbbell internal rotations. Lie on your side at the end of a bench or table while holding a dumbbell in your bottom hand. Set your elbow against your torso and bend the joint to 90 degrees. Externally rotate your shoulder to lower the dumbbell down and then internally rotate it to lift the weight up. Do two sets of 10 reps on each side.

Step 3

Incorporate dumbbell lateral lifts to strengthen your supraspinatus. Kneel on a bench and lean forward, placing one hand on the bench for support. Hold a light dumbbell in your free hand and allow your arm to hang down toward the floor. Lift your straight arm out to the side, rotating your wrists so that you’re in a thumbs-up position. Once your arm is parallel to the floor, lower it back down. Repeat 10 times and do a total of two sets on each side.

Scapular Muscle Strengthening

Step 1

Perform shoulder-blade squeezes to strengthen the rhomboids and middle trapezius. Stand or sit tall with your elbows bent to 90 degrees. Pinch your shoulder blades together and hold the contraction for five seconds. Do the exercise 10 times.

Step 2

Strengthen the trapezius and levator scapulae with shoulder-blade shrugs. With your arms down by your sides and your palms open and facing forward, lift up one shoulder toward your ear. Hold the contraction for five seconds and then repeat the exercise on the opposite side. Complete a total of 10 reps on each side.

Step 3

Incorporate shoulder-blade protractions against a wall to strengthen the serratus anterior. Stand facing a wall and lean forward, placing your hands next to each other on the wall directly in front of your chest. From this position, spread your shoulder blades apart to lengthen your arms and push yourself slightly away from the wall. Hold the contraction for five seconds and repeat the exercise 10 times.

Warnings

• If you're currently suffering shoulder-joint discomfort, see your doctor prior to starting a workout program to avoid causing further damage.

Tips

• For the standing one arm lift, you can perform this exercise with a resistance band or a rubber tubing that is attached to a hook. Set a sturdy wall hook at ground level and loop the middle of the resistance band around the hook. Grab both ends of the band with one hand and perform the exercise.

Things You'll Need

• Dumbbells

Diabetic

Exercise is sure to be on your to-do list if you have diabetes. Get started with these go-to tips:

1. Make a list of fun activities. You have lots of options, and you don't have to go to a gym. What sounds good? Think about something you've always wanted to try or something you enjoyed in the past. Sports, dancing, yoga, walking, and swimming are a few ideas. Anything that raises your heart rate counts.

2. Get your doctor's OK. Let them know what you want to do. They can make sure you're ready for it. They'll also check to see if you need to change your meals, insulin, or diabetes medicines. Your doctor can also let you know if the time of day you exercise matters.

3. Check your blood sugar. Ask your doctor if you should check it before exercise. If you plan to work out for more than an hour, check your blood sugar levels regularly during your workout, so you’ll know if you need a snack. Check your blood sugar after every workout, so that you can adjust if needed.

4. Carry carbs. Always keep a small carbohydrate snack, like fruit or a fruit drink, on hand in case your blood sugar gets low.

5. Ease into it. If you're not active now, start with 10 minutes of exercise at a time. Gradually work up to 30 minutes a day.

6. Strength train at least twice a week. It can improve blood sugar control. You can lift weights or work with resistance bands. Or you can do moves like push-ups, lunges, and squats, which use your own body weight.

7. Make it a habit. Exercise, eat, and take your medicines at the same time each day to prevent low blood sugar, also called hypoglycemia.

8. Go public. Work out with someone who knows you have diabetes and knows what to do if your blood sugar gets too low. It's more fun, too. Also wear a medical identification tag, or carry a card that says you have diabetes, just in case.

Getting over the HUMP Workout

This is a timed workout post your best time! 

Time to beat is 32min 18sec.

1. Performance Band warm up
2. Jack squats with bands 30 sec
3. Jumping jacks (hands on hip) 30 sec
4. REPEAT 3 times

1. Crunches 30 reps fast pace
2. Starfish sit ups 30 reps
3. Flutter kicks 30 reps (big kicks)
4. REPEAT 3 times

100 Rep count / BEGIN TO TIME SELF NOW!

• 100 Push ups
• 100 Dumbbell bent over row 
• 100 Dumbell squat
• 100 Biceps dumbbell curl
• 100 Cable wood chops 50 each side
• Five 60 yard sprints (walk back)

Workout Hard

Warm up

• Performance Bands

Abs x3 (30 count)

• Starfish sit up
• Sit ups (not crunch)
• Reverse crunch 

Full Body x3 (30sec)

• Med Ball lateral slams (alternating side)
• Med Ball squat & press toss
• Med Ball mountain climbers

Workout

• Seated row 15
• Standing reverse flys with resistance band 40
• Push ups 10-15

• Side step ups on box 15 (one leg at a time)
• Split leg lunge jumps (alternating legs) 20
• Air squats 20

• Biceps curl 15
• Forward shoulder raise 15
• Dips 15

Ab and full body warm up, complete all 3 exercises and then repeat 3 times. 

For performance band warm up click HERE

Today's Workout

Performance Band warm up

• ABS x 3 (no break)

• Crunches 30
• Scissor kicks 30
• Side plank dips 20

 

 Full Body x 3 (no break)

• Burpees 30 sec
• Squat jumps 30sec 
• Mountain climbers 30 sec

Workout x 3

• Skull crusher 15
• Bent over dumbbell row 15
• Push ups 12

• Step ups (same leg) 15
• Pulse squats 15
• Sumo squat 10

• Bent over reverse fly 15
• Jack squats 20
• Tricep cable or band pull down 15

Complete one group of exercises 3 times before moving on to the next group. There are no breaks between any of the workouts.