Rotator Cuff Strengthening Exercises: Which Ones are Most Effective?
What Is the Rotator Cuff?
The rotator cuff is a group of muscles and tendons that wrap around the front, back, and top of the shoulder joint. It is the main stabilizing unit for the shoulder. Rotator cuffs allow shoulders to move through a wide range of motions like rotating arms inward, outward, or away from the body. The four muscles and tendons are:
- Supraspinatus – enables the arm to move away from the body.
- Infraspinatus – responsible for external rotation of the arm.
- Teres minor – helps the infraspinatus in rotating arms externally.
- Subscapularis – responsible for internal rotation of the humerus.
This group of muscles and tendons must function properly to allow pain-free movement of the arms. Those who work in occupations where the arms are raised overhead or held in awkward positions are especially vulnerable to injury.
Simple Exercises for Rotator Cuffs
External rotation
- Lie on the floor.
- Grasp weight with working arm.
- Keep elbow by side and at a 90 degree angle, then flex elbow.
- Rotate the arm outward in a smooth controlled motion.
- Return to start position.
Internal Rotation
- Lie on weight bench.
- Grasp weight with working arm.
- With elbow at the side, flex elbow at a 90 degree angle.
- Rotate the arm upward keeping movement smooth and steady.
- Return to start position.
Start these exercises slowly with light weights – three to five pounds – and build up repetitions according to the advice of a sports medicine professional or physical therapist.
While rotator cuff strengthening exercises are valuable in developing strong shoulder muscles, it is important to consult with a healthcare professional prior to starting any exercise program. Determining the exact cause of any shoulder pain is essential to planning an effective treatment plan.
Tips for Maximum Exercise Benefits
Here are some tips for avoiding injury while performing rotator cuff exercises. A sports medicine professional or physical therapist should be consulted prior to beginning or changing any exercise program for the rotator cuff.
- Use light weights because handheld weights are better than exercise bands.
- All movements should be slow and controlled.
- Work through a pain-free range of motion.
- Keep wrists neutral rather than flexed.
Stretching exercises help strengthen the rotator cuff, arm and shoulder muscles. When these muscles are working in synergy, it reduces the risk of strain or injury. Good stretching exercises are those which involve pushing or pulling of the chest and shoulder muscles.
Why You Should Exercise These Muscles
Why is it important to use strengthening exercises? The rotator cuff holds the humeral head in the socket, and is responsible for arm mobility and range of motion. The weight of the arm is supported by the rotator cuff; raising the arms above the head and other stretches are painful and difficult when this muscle group is weak or underdeveloped. Wrist strengthening exercises add value to training programs for this group and help reduce the risk of injuries, which can cause temporary or permanent disability. Some common rotator cuff injuries are rotator cuff tears and rotator cuff tendinitis.
Sources
Alber, James T. and Estill, Cheryl E., “Simple Solutions: Ergonomics for Construction Workers”, Centers for Disease Control and Prevention, https://www.cdc.gov/niosh/docs/2007-122/glossary.html