Rotator Cuff Muscles- what are they? How do I keep them strong?
What even is the rotator cuff?
It is responsible for stabilizing your shoulder joint and centering the humeral head 🍆 in the joint socket🥥. The four muscles- supraspinatus, infraspinatus, teres minor and subscapularis, play a MAJOR role in internal and external rotation!
Think of each muscle as part of a team and when one key player is not performing to par they have a greater chance of losing or in this case, being prone to injury and causing pain.
How to prevent an injury in the rotator cuff? STRENGTHEN THEM!
Three simple but highly effective exercises to strengthen: no moneys, banded external and internal rotations.
Banded external rotation:
Start with a band wrapped around a secure pole or door at waist height.
Always set your shoulder blades down and back with good posture.
Grab the band with your outside arm and step away to start with the band slightly taut.
With your elbow pinned to your side (use a towel to keep the elbow pinned) and your thumb
pointed up to the ceiling, drive your arm out away from your body as far as you can keeping
your elbow down by your side, good posture, and without pain.
START FINISH
Banded internal rotation:
Start with a band wrapped around a secure pole or door at waist height.
Always set your shoulder blades down and back with good posture.
Grab the band with your inside arm and step away to start with the band slightly taut.
With your elbow pinned to your side and your thumb pointed up towards the ceiling, pull your
arm in toward your body as far as you can keeping your elbow down by your side, good posture
and without pain.
START FINISH
No money:
Start with good posture, with your shoulder blades down and back.
With your palms open up towards the ceiling, hold one part of the band in each hand in
between your thumb and pointer finger.
Keeping your elbows pinned to your side with good posture, open your hands away as if you
are telling someone you have “no money”.
Let us know any questions or comments below!
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