Your rotator cuff consists of four muscles in your shoulders. They work with the deltoids, teres minor, and adjacent muscles in the shoulder girdle and torso to stabilize the shoulder joints and move them in different directions. According to Thomas Myers, author of "Anatomy Trains," your rotator cuffs are also a part of the myofascial line, which is a series of connective tissues that surrounds and holds your muscles, tendons, blood vessels, and other organs together. When strengthening your rotator cuff, integrate them with other body parts, rather than isolating the group.
Double External Rotation with Resistance Band
All muscles in your body perform three phases of movement. Concentric movement is movement acceleration against resistance, while eccentric movement is movement deceleration against resistance. Isometric movement is maintaining a constant contraction without movement. According to LaRue Cook, owner of LEC Fitness in Washington D.C., many rotator cuff injuries occur during the eccentric phase of movement, such as reducing the momentum of a baseball pitch. Strengthening the eccentric of your rotator cuffs is one way to minimize injury.
For this exercise, wrap a resistance band around your wrists and hold your arms with your elbows bent at 90 degrees at your ribs. Your palms should be facing each other. Push your arms out to your sides while keeping your elbows in contact with your ribs. Gradually return your arms to the starting position while maintaining contraction against the band. Do this exercise standing up rather than sitting down.
You can also do this exercise by moving one side at a time. Do 10 to 15 reps for two to three sets.
Shoulder Step-up
This exercise works on all phases of movement of the shoulder girdle and spine and hip stability. Place your hands on an aerobic step that is about 2 to 3 inches off the ground. Position your body in a push-up position, with your legs slightly apart. Move your arms down and up the step while maintaining a neutral spine position, where your spine maintains its natural curves. For each set, do this exercise for between one to two minutes.
Pushing and Pulling
Any pushing and pulling exercises will strengthen your rotator cuffs as well as your entire body. Select exercises that allow you more freedom of movement and strengthen your core muscles (abdominals, hip, spine). Such exercises include pull-ups, push-ups, standing cable rows, standing cable chest press, and dumbbell shoulder presses.
Kettlebell Swings
The kettlebell swing is an advanced exercise that uses your hips and legs to generate strength, which is transferred through your abdominals and into your shoulders and arms. It stabilizes and strengthens your shoulders and your torso, spine and hips.
Stand with your legs about hip-width apart, and hold a kettlebell with your right hand. Your knuckles should face forward. Bend your hips and knees, and push against the ground. Swing the kettlebell up at the same time until your arm is parallel to the ground. Let gravity bring the kettlebell down and between your legs, and do this exercise as fast as you can while maintaining a neutral spine and movement control. Do eight to 10 reps for three sets per arm.
References
- "Anatomy Trains"; Thomas Myers; 2008
- "PTontheNet"; The Three Keys to Great Throwing, Striking and Racquet Sports Performance for Female Athletes; LaRue Cook; March 2010
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