Rotator cuff exercises are frequently recommended by sporting coaches and personal trainers. However, the precise purpose of these exercises is frequently misunderstood, and their importance often ignored until the untrained rotator cuff is injured. If you aspire to succeed in virtually any sport, you should aim to beat the statistics and make rotator cuff exercises part of your weekly routine.
Identification
The rotator cuff consists of four muscles which lie underneath the large muscles of the teres major and the deltoid. They include the supraspinatus, the infraspinatus, the teres minor and the subscapularis muscles, which together connect your scapula--shoulder blade--to the humerus--the bone of your upper arm running from your shoulder to your elbow. Rotator cuff exercises aim to target this complex system of muscles in various ways.
Function
As Frederic Delavier observes in "Strength Training Anatomy," the rotator cuff serves several roles. Perhaps the most important is to stabilize the shoulder joint, which means no less than that it keeps the humerus from coming out of its socket. It also allows you to raise your arm out to the side, as well as to externally and internally rotate you arm. Rotator cuff exercises work by training these lines of motion.
Types
Standing tube external rotations and lying dumbbell external rotations both target your teres minor and infraspinatus. Tube internal rotations and lying dumbbell internal rotations both target you subscapularis muscle. A lateral dumbbell raise with internal rotation will primarily target the supraspinatus muscle.
Significance
Performing rotator cuff exercises for flexibility and strength is an excellent way to prevent shoulder injuries. It is recommended for those trying to rehabilitate the shoulder after injury. As Brad Walker notes in "The Anatomy of Sports Injuries," rotator cuff exercises are of particular importance to anyone involved in activities that involve having the arms overhead, be it conducting an orchestra, playing baseball, tennis or basketball, powerlifting or drumming in a marching band. Many weightlifters also claim that rotator cuff exercises enable you to increase your maximal strength in exercises like the bench press and the shoulder press.
Warning
The rotator cuff is often very underdeveloped and weak, even in experienced athletes. Consequently, these exercises should always be approached with caution. Keep in mind that their purpose is not to make your muscles sore or to make drastic size or strength gains. Rather, start by aiming to enhance your flexibility and neuromuscular coordination and, thereafter, your toning and conditioning. Work with very light weights--5 percent of your bodyweight qualifies as heavy.
References
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "The Anatomy of Sports Injuries"; Brad Walker; 2007
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