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Any athlete will tell you the importance of solid shoulders. Strong and flexible shoulder muscles are essential for upping your game, whether you’re perfecting your butterfly stroke, shooting free throws in basketball, or pinning your opponent in wrestling. Your rotator cuff is essential for giving you the balance and mobility to excel at almost any sporting code. So, how can you strengthen yours to prevent rotator cuff injuries and get that performance advantage? We’ve collected all our best tips just for you.
Understanding the Rotator Cuff
The rotator cuff is a group of four muscles responsible for keeping your arm in your shoulder socket and allowing you to move it around. Get to know each of the muscles that make up the rotator cuff:
- Supraspinatus – This muscle is responsible for lifting the shoulder to the side.
- Infraspinatus and teres minor – These muscles externally rotate the shoulder joint.
- Subscapularis – This muscle depresses the head of the humerus, allowing it to move freely when the arm is lifted.
The rotator cuff is sometimes called the SITS group based on the first letter of each muscle it comprises. In addition to tendons, the rotator cuff has tendons that start at the scapula, connect the humerus and form a cuff over the shoulder’s ball-and-socket joint.
All of the components of your rotator cuff work together for flexion, abduction, internal and external rotation, and to give you the power, range of motion and balance you need to perform everyday tasks and perform in sports like golf and tennis.
Exercises Proven To Strengthen Your Rotator Cuff
Now that you’re familiar with the rotator cuff’s anatomy and function, it’s plain to see how keeping it strong can benefit everyone whether they’re athletes or not. A wide range of exercises target muscles and tendons in your shoulder to help you prevent rotator cuff injuries, and increase strength and flexibility. Here are five that you can try on your own.
1. Standing Row
For this exercise, you need a 2.5 to 3-foot looped resistance band and a place to anchor it (such as a doorknob).
Attach one end of the band to your anchor, ensuring that it is stable and hold the end in your hand with your arm at your side at a 90-degree angle. Stand facing your anchor.
Pull your elbow straight back and slowly release as you return to the original position.
Repeat this for at least three sets of 15 for each arm.
2. Internal Rotation
You will also need a looped resistance band anchor for this exercise.
Stand with your side toward your anchor and hold one end in your hand with your arm at your side at a 90-degree angle and the other end attached to the anchor.
Pull your arm across your body and slowly release as you return to rest.
Repeat this for at least three sets of 15 for each arm.
3. External Rotation
Keep the same rest position as the internal rotation but this time pull your away from your body and slowly release as you return to the starting position.
Repeat this for at least three sets of 15 for each arm.
4. Elbow Extension
This exercise requires a small weight such as a dumbbell.
While standing, raise your arm and bend your arm so that the hand holding the weight is behind your head. Now slowly raise the weight above your head until your arm is straight and hold for a count of three. Then slowly return to your starting position.
Repeat for at least two sets of ten for each arm and increase the weight a pound at a time as you get stronger.
5. Scapular Retraction
This exercise also requires you to use a weight.
Lie face down on a table, bed, or any other flat surface that is high enough for your arm to hand easily over the side.
Start with your arm holding the weight straight down over the edge of the platform you’re on, and slowly raise your arm until it is parallel to the floor or as far as you can comfortably. Then slowly return to your starting position.
Repeat for at least two sets of ten for each arm and increase the weight a pound at a time as you get stronger.
How to Avoid Rotator Cuff Injuries
Most rotator cuff injuries are caused by overuse, physical trauma, and degeneration due to age. While you can’t always avoid them, there are some habits and precautions you can adopt to reduce the likelihood of injury. Here are some tips:
- Always use proper form.
- Rest regularly to avoid overuse.
- Stretch before and after physical activity or playing sports.
- Improve your posture.
- Always sleep in a comfortable position.
- Maintain a healthy diet and stay hydrated at all times.
- Cut out bad habits such as drinking and smoking.
- Visit a chiropractor regularly.
Are you experiencing pain, limited mobility, muscle weakness, or functional impairments in your shoulder? It may be the result of a rotator cuff injury such as a tear, impingement, or tendinopathy. Book an appointment with Dynamic Sports Medicine and we’ll help you eliminate the pain, get back your strength and return to top form.
