The rotator cuff consists of an interactive network of four muscles and numerous tendons, which form a covering around the bones of the upper arm. Since it is responsible for holding the arm in place in the shoulder joint, tears to this area are serious injuries. The American College of Sports Medicine suggests a preventative care exercise program, which should include strengthening, dynamic flexibility, sensorimotor exercises, postural alignment, and form modification of popular weight lifting exercises.
Strength Training
In addition to strengthening the muscles of the shoulder, the American College of Sports Medicine recommends strengthening the muscles that surround the rotator cuff. In fact, shoulder muscle overuse, which can lead to rotator cuff tears is often the result of weakness of the surrounding muscles. As such, an injury prevention program should include exercises for the pectoral muscles, as well as the lats and rhomboids, which are the muscles in the upper back.
Chest Exercises
The bench press and the chest fly are two of the most common chest exercises. When performing the bench, you can prevent rotator cuff injuries by keeping the weight a few inches above your chest when you bend your elbows. Avoid locking your elbows when you straighten your arms. On the fly, begin with the weights together. When you open your arms, keep them in front of your body. Do not let them go behind your upper torso, even if the machine has a a mechanism that allows you to do so.
Upper Back Exercises
Weak upper back muscles can lead to over-compensation by the shoulder muscles. When performing exercises on the lat pull-down machine, reach for the overhead bar, but be sure to pull it down in front of your body, not behind your neck. The rowing exercise works the rhomboids, which pull your shoulder blades together. Most rowing exercises are performed from a seated position. Grasp the handles and squeeze your shoulder blades together as you bend your elbows. Keep your shoulders relaxed. In fact, if your shoulders are elevating, the weight is too heavy, and you are training your shoulders to overcompensate for your back muscles. This defeats the purpose of the exercise.
Balance Board Push-Up
The balance board push-up is one of the sensorimotor exercises recommended by the American College of Sports Medicine. It enhances proprioception, which is the awareness of your body's position, in the shoulder area. The exercise can be performed in either the straight leg or bent knee variation of the push-up. Assume the push-up position, with your chest over the board, and your hands on the outside of the board. Bend your elbows and lower your chest towards the board, and then slowly straighten your arms. Do not allow the board to wobble.
Resistance Tube Exercises
A variety of rotator cuff exercises can be performed with an exercise tube. Although these exercises are often used as physical therapy, the are also effective for injury prevention. The tube should be attached to a stable object, and some tubes come with a special attachment device. However, if none is available, you can either tie the tube, or work with a partner. To perform internal rotation, grasp the band with your hand closest to the stabilization point. Attach your elbow to your waist. Slowly move your forearm towards the midline of your body. For external rotation, hold the band with the hand furthest form the stabilization point. Begin in the internal rotation position, and rotate your forearm away from the midline of your body.
Threading the Needle
Threading the Needle is a dynamic flexibility exercise. Kneel on your hand and knees. Inhale to prepare. As you exhale, slide the right arm under your left arm, and then inhale and return to center. Perform eight repetitions on each side.
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