The Rotator Cuff...

The Rotator Cuff is the group of muscles and tendons that surround the shoulder joint which keeps the head of the upper arm bone snugly and firmly within the shallow socket of the shoulder. There are four muscle tendons that connect to the shoulder that make up the rotator cuff. They are the teres minor muscle, the infraspinatus muscle, the subscapularis muscle and the supraspinatus muscle. These four tendons work together to stabilize the upper arm bone to the shoulder socket thus permitting the shoulder to have such a wide range of motion.

It is extremely important to do specific rotator cuff exercises in order to strengthen this area since injuries to this region are quite common such as a rotator cuff tear occurring when a tendon has been weakened by wear and tear or with age. This will cause weakness in the arm and is often accompanied by pain. Rotator cuff tendonitis occurs when there is repeated use of the arm overhead such as in painting or throwing during ball sports. Rest, ice, and pain relievers usually help however it is a good idea to check with your physician. Frozen shoulder occurs when the humerous adheres to the shoulder blade causing stiffness and shoulder pain. Time and exercise along with corticosteroid injections as deemed necessary by your physician will usually resolve these symptoms. Subacromial bursitis involves the inflammation of the small sac of fluid called the bursa which cushions the rotator cuff tendons from a bone close by called the acroniom. 

The best way to prevent injuries to the rotator cuff is to care for it and to do specific exercises to stretch and strengthen these muscles and tendons in the first place. Examples include:

Stretch the shoulder:

1) Stretch the back of your shoulder (posterior stretching)
2) Hand up the back stretch (anterior shoulder stretch)
3) Anterior shoulder stretch with a towel
4) Pendulum exercise (which can also be done with a very lightweight dumbbell or kettlebell however please check with your physician/physical therapist/trainer/healthcare professional
5) Wall stretches

Strengthen the shoulder:

1) Internal rotation with a band
2) External rotation with a band
3) Isometric shoulder exercises
4) Wall push-ups
5) Shoulder blade retraction with no tubing
6) Shoulder blade retraction with tubing
7) Arm reach

As the saying goes, an ounce of prevention is worth a pound of cure so stretch and strengthen the small muscles and tendons of the rotator cuff BEFORE beginning shoulder dominant weight-lifting and strength training program and remember that the rotator cuff is an area which requires the use of much lighter weights (if at all) to strengthen since these are smaller sized muscles and tendons. Please check with your trusted physician before you begin any exercise regimen.

***Stay tuned for shoulder exercises for strength, stabilization and power.***