The 3 Best Exercises to Strengthen your Rotator Cuff

The Rotator CuffMuscles Rotator Cuff 300x215 The 3 Best Exercises to Strengthen your Rotator Cuff

Your rotator cuff, as it is commonly known, is made up of 4 distinct muscles and their tendons. They are named Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis. The muscles arise from the scapula and connect to the head of the humerus, forming a cuff around the glenohumeral joint. These muscle are designed to provide strength and stability during movement of the shoulder joint.

 

These muscles are essential in almost every type of shoulder movement including flexion, abduction, internal rotation, and external rotation. Strength and flexibility of the rotator cuff are vital to maintain the function of the entire shoulder girdle. They are smaller muscles that provide the “fine tuning” and neuromuscular control the the shoulder during upper extremity movements.

Research shows that rotator cuff dysfunctions can lead to shoulder pain and impaired function and mobility. The key to good shoulder health and function starts with a strong and stable rotator cuff. These 3 exercises will help to strengthen your rotator cuff and keep your shoulders moving like they should with less risk for injury.

The 3 Best Exercises to Strengthen the Rotator Cuff

 

 

Shoulder External Rotation with Band

Begin by placing an exercise band at chest height securely in a doorjam or something sturdy. ­Place a towel roll between your elbow and your side and bend the elbow to be exercised to 90 degrees. ­ Slowly pull the band away from you, keeping your elbow bent and upper arm at your side. ­Tip: Don’t use a resistance band to heavy that won’t allow you to properly perform the exercise.

 

 

Shoulder Internal Rotation with Band 

Begin by placing an exercise band at chest height securely in a doorjam. Place a towel roll between your elbow and your side and bend the elbow to be exercised to 90 degrees. Slowly bring your hand towards your stomach, keeping your elbow bent and arm at your side. Tip: Don’t use a resistance band to heavy that won’t allow you to properly perform the exercise.

 

 

Shoulder Scaption with Band 

Starting position is standing. Hold one end of the resistance band and wrap the other end around the foot on the same side. Hold arm to your side with your thumb up. Begin exercise by pulling your shoulder blade down and back. Keep your arm straight and slowly raise your arm upwards at about a 45 degree angle from your side. Lift only up to shoulder height an slowly return to starting position. Tip: Don’t use a resistance band to heavy that won’t allow you to properly perform the exercise.

 

Contact Us at Precision Physical Therapy with additional help with your rotator cuff and for any other physical therapy needs! Schedule your free consult today!

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