The rotator cuff is a group of muscles and tendons in the shoulder that hold the upper arm bone into the shoulder socket, providing effective movement and function.
As a result of shoulder trauma like a fall, or repetitive wear and tear, the rotator cuff can become inflamed. The local inflammation can cause pain and loss of function and range of motion in the shoulder. The pain can make it difficult to reach your arm overhead or behind your back and can disturb your sleep.
Rotator cuff injuries are more common as we age and with certain professions that require excessive overhead lifting such as painters or sports that involve throwing like baseball or tennis.
If you have shoulder pain and weakness, you should consult with your physician. Once diagnosed with a rotator cuff tear or injury, your physician can prescribe the correct treatment based on your condition which may include physical therapy, pain relief injections, and/or surgery.
If you would like to strengthen the weak components of the rotator cuff muscles to help prevent pain, injury and tears, add some of the following exercises into your weekly program.
Strengthen Rotator Cuff Muscles
Focus on lighter resistance and higher repetitions for this group of muscles and build up to 3 sets.
To perform a floor press, lie on your back.
Extend your arms to the side with your palms facing up, keeping your shoulder joint in neutral position.
Contract your abdominal muscles.
Press the back of your arm/hand into the floor, squeezing your shoulder blades together slightly and hold for 2 seconds.
Raise your arms about 4 inches and repeat.
Continue raising your arms to various positions, pressing into the floor.
Perform this exercise approx. 15-20x total at various angles.
You can also perform this exercise standing with your arms against a wall.
Prone Retraction and Arm Lifts
Lie on your stomach, stretch your arms straight out to the side.
Turn your thumbs up to the ceiling and then slowly lift your arms upwards.
Concentrate on pulling your shoulder blades together as you lift your arms straight up towards the ceiling/sky.
Do 15-20 reps.
Wrap a tube around a pole and hold the handle in each hand.
Start with your arms outstretched in front of your body with your palms down.
Then slowly lift your arms backwards until they finish in the “Hands up!” position.
Do 15-20 reps.
Anchor tubing around a pole at waist height.
Stand sideways to the pole and hold the tube handle in your furthest arm.
Position your elbow at your side and bend it to 90 degrees.
Keep your upper arm at your side and slowly rotate your forearm away from your body.
Complete 15-20 reps each arm.
Yours in health & fitness,