This is my study notes as a rock-climber for prevention.
There are different exercises to target the individual rotator cuff muscles amongst 4 muscles which are Supraspinatus, Subscapularis, Infraspinatus and Teres Minor.
Flexors Stretch Left: for about twenty seconds. Right:Hold for ten seconds. Finish up with a minute of self-massage to the forearm flexor muscles using deep cross-fibre friction
Pronators Summary Tips for Treating Elbow Tendinosis Turn your hand inward (pronation) to lift the hammer to the vertical position. Stop here. Now, slowly lower the hammer back to the starting position. Stop at the horizontal position for one second before beginning the next repetition. Continue lifting the hammer in this way for fifteen to twenty repetitions. Choke up on the hammer if this feels overly difficult. Perform two sets with each hand.
1. Cease climbing and sport-specific training.
2. Apply ice to the injured area and take NSAID medications only if the injury produces visible or palpable swelling…
Beginning End The lateral raise with internal rotation (LRIR) primarily targets the supraspinatus. Grasping a dumbbell in each hand, internally rotate the arms so that the thumbs point towards the floor when extended (as if emptying a drink into a bin). Raise the arms sideways, keeping the thumbs pointing downwards, until the dumbbells are just below the shoulders. This exercise is sometimes called a lateral raise.
Stretch your BR out a few times a day Be careful not to let your elbow bend during the stretch. Hold for 25 seconds and repeat three times.
you are tired at the end of 10 repetitions. Do three sets in the morning and three sets at night. Take two days off per week.Also,
(the culprit is pronator teres) With your arm on the desk and weight only on the top end of the dumbbell, lower it from vertical, going no further than horizontal. With the other hand, lift it back into position. Do not use the hand you are exercising.