Healing a Rotator Cuff or Shoulder Injury with Total Gym Exercises

Depending on the extent of the tear to one or more of the tendons in your shoulder, surgery may be required. Rehabbing your shoulder typically takes multiple steps before recovery is complete.

The initial phase is centered on protecting the shoulder joint and rotator cuff, while the later phases address strengthening, functional activities, and prevention. The timeline of each phase is dependent on the tear and/or surgical repair, however the more progressive strengthening will typically occur 3 to 5 months post-injury or surgery.

The rotator cuff is comprised of four muscles termed the SITS muscles: supraspinatus, infraspinatus, teres minor and subscapularis. These muscles assist in controlling how the shoulder blade moves on the rib cage, and how the shoulder blade moves with arm movements. Injury to the rotator cuff can often be a result of poor posture, biomechanics overuse, or trauma.

Total Gym Exercises To Perform During The Strengthening Phase of Rehab

One way to increase strength is to maintain or lower the intensity but increase the lever. We will follow this philosophy and capture Total Gym’s ease of flowing through movements, and set the stage for incorporating more functional and preventative exercises.

Perform the following exercises for 30-60 seconds completing at least 8-15 reps/set. Start on a lower incline level and focus on keeping the shoulders the away from the ear. Remember all motions should be pain free. Initially start with completing less range of motion and increase as able.

 While Lying On Your Back Facing Away From Tower Holding Handles:
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5 Fast, Fierce, and Fabulous Total Gym Moves

Every trainer has their own set of favorite exercises that they feel are the best to do with certain pieces of equipment. Having a variety of different exercises to experiment with and add to your fitness repertoire can always make any routine different as well as add a challenge.

When working out, I always try to have a plan of what I want to accomplish. Whether it’s a cardio day, a combination of core and strength intervals, or a Pilates workout, it’s always best to throw in some of your favorite exercises to accomplish significant results. I have compiled some of my favorite Total Gym exercises that work multiple muscle groups simultaneously. These functional movements combine strength, core, and cardio components that train the entire body in a short amount of time to produce maximum results!

Maria’s Favorite Exercises

Here is my set of go-to exercises that I do when I’m short on time and want an effective and efficient full-body workout. I suggest incorporating these exercises into your routine and performing them at least twice a week.

Remember:

• The reps and sets will vary depending on your fitness goals. For a reference, try to perform 10-15 reps and 2-3 sets.
• Perform the following 5 exercises in circuit format. Rest briefly, then repeat to complete your workout.
• If you’re interested in more Total Gym Circuit Workouts, check out this post!

1. Arm Circles

   Goal: To target the entire arm area (shoulders, triceps, biceps) & core
   Description: (cables / low-med level)Lie flat on the glide board with the cables in each hand. Exhale as your arms sweep in a continual motion to perform a complete circle. Perform an equal amount in each direction.

    * Keep the spine in a neutral or imprinted position throughout the motion. 

   • Beginner: Keep your knees bent while your feet rest on the glideboard (GB). Try to keep your head, neck, and shoulders resting on the GB while the arms circle, to avoid unnecessary strain.
   • Intermediate: Lift your legs and bend them at a 90′ angle. Lift your head, neck, and shoulders into a crunch position and hold to engage your abs.
   • Advanced: Extend your legs straight and lower them closer towards the GB while keeping the correct spinal alignment.

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