ROTATOR CUFF

 

The shoulder joint is a beautifully mobile joint that allows us to move our arms in all directions. The flip side of the coin, is that it is as equally a joint that is vulnerable to injury.

The Rotator Cuff is made up of 4 muscles that stabilize the shoulder joint during movements. Specifically, with lifting the arm to the side, internally rotating the arm and the weakest of the three, externally rotating the arm.

When performing exercises for the rotator cuff, be sure to choose a resistance that allows you to mildly fatigued after 10-12 repetitions.

 

1. EXTERNAL ROTATION
This exercise can be performed standing, sitting or lying. You can also do this sitting on a ball to challenge the core muscles.
TECHNIQUE
Attach a stretch tube to a post or using a door jammer into a door.
Bend elbow to a 90 degree angle, keep elbow close to the body.
Inhale in preparation and engage your abdominals to stabilize your spine.
Slowly rotate the arm out, just as a door moves on a hinge.
Pause and return with control.

 

TRAINER TIPS
Go only to mild fatigue within 10-12 repetitions with this exercise.
Keep your elbow close to the body.
Move only the shoulder joint. Careful not to rotate the body/torso instead.
Keep your shoulders relaxed and level to ensure you are rotating solely from the shoulder joint.

 

2. INTERNAL ROTATION
TECHNIQUE
Bend elbow to 90 degree angle. Keep elbow close to the body.
Inhale in preparation and engage your abdominals to stabilize your spine.
Slowly bring your forearm towards your body.
Pause and return with control.

 

TRAINER TIPS
Go only to mild fatigue within 10-12 repetitions with this exercise.
Keep your elbow close to the body.
Move only the shoulder joint. Careful not to rotate the body/torso instead.
Keep your shoulders relaxed and level to ensure you are rotating solely from the shoulder joint.

 

3. SIDE ARM LIFT
The shoulder girdle also supports the shoulder joint from above.
TECHNIQUE
Holding a dumbbell or stretch tube at your side.
Inhale for preparation.
Exhale and lift your arm to the side. Stop at shoulder height. Pause.
Return slowly.

 

TRAINER TIPS
Select a weight that will challenge your shoulder, but not create tension in your neck or upper trapezius.
Engage your core BEFORE lifting to ensure you are using only your shoulder to lift and not your back.
Keep your head in line with your spine. Avoid poking your head forward.