The rotator cuff includes the supraspinatus, infraspinatus, teres minor and subscapularis muscles of your shoulder, according to Dr. Susan Hall, author of the textbook "Basic Biomechanics." They are called the "rotator" cuff muscles because they function to rotate the humerus bone of your upper arm. Strengthen these muscles by performing isometric exercises, which are particularly helpful for rehabilitating a rotator cuff injury because they do not require any joint motion, says Dr. William Prentice, a physical therapist. There are a variety of isometric exercises you can perform.
Isometric Abduction
Shoulder abduction occurs when you move your arms sideways away from your body. The supraspinatus, infraspinatus and teres minor rotator cuff muscles assist with this motion. To perform the isometric abduction exercise, stand upright with your hands at your sides and have a partner hold your wrists. Attempt to abduct your shoulders, but tell your partner to resist so your arms do not move. Hold for five to 10 seconds.
Sport-Fitness-Advisor.com highlights an alternative way to strengthen the shoulder abductors isometrically. Stand upright and hold dumbbells at your sides with your palms facing your body. Abduct your arms to shoulder height and hold for 10 to 30 seconds.
Isometric Lateral Rotation
Lateral rotation of the humerus bone occurs when you turn it away from your body. The supraspinatus and infraspinatus rotator cuff muscles contract to facilitate this movement. To perform isometric lateral rotation, stand close to the edge of a wall with your hands at your sides. While keeping your elbow close to your ribs, flex your arm to 90 degrees and place the back of your hand against the wall. Then press into the wall and hold for five to 10 seconds.
Alternatively, perform this exercise with your shoulder abducted. This method may be preferable for throwing athletes because it more closely mimics the throwing motion. Stand upright with your arm abducted to shoulder height and elbow flexed so your fingers point upward. Have a partner hold your elbow with one hand and wrist with the other. Then try to move your hand backward to laterally rotate your arm, but tell your partner to resist so no movement actually occurs.
Isometric Medial Rotation
Medial rotation occurs when you turn the humerus bone toward your body, opposite lateral rotation. The teres minor and subscapularis muscles contribute to medial rotation. Perform the isometric medial rotation exercise just like isometric lateral rotation, but press into the wall with the palm of your hand rather than the back of your hand.
You can also perform isometric medial rotation with your shoulder abducted. Follow the same procedure as the isometric lateral rotation exercise, but try to move your hand forward against your partner's resistance instead of backward.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Essentials of Athletic Injury Management (Seventh Edition)"; William E. Prentice, PhD., A.T.C., P.T.; 2008
- Sports Fitness Advisor: Isometric Exercises & Static Strength Training
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