A strong rotator cuff is important to athletes who perform repetitive shoulder motions during games. Professionals, such as painters, drywall installers and landscapers, also benefit from a strong rotator cuff. Exercises help strengthen the small muscles of the rotator cuff, which are known as the supraspinatus, infraspinatus, teres minor and subscapularis, or SITS for short. Utilize the weight of your body and light resistance with your exercises.
Front Lateral Raise
The front lateral raise is also known as shoulder scaption, and it is performed with light weights. Hold them in front of your thighs, raise them up at an angle in front of your body and slowly lower them back down. The key with this exercise is to keep your thumbs pointing down and pinkies pointing up. This will place the emphasis on the supraspinatus, which is the top part of the rotator cuff. If you are rehabbing an injury, make a fist and use the weight of your arm. Only move as far as you can without feeling pain. In successive workouts, keep increasing your range of motion.
Lateral Raise
Lateral raises target the lateral delts on the sides of the shoulder, as well as the supraspinatus. From a standing position, hold dumbbells in front of your hips with your palms facing each other, raise them up to your sides until your arms parallel the floor and slowly lower them back down. This exercise is a progression to the front lateral raise. To ensure you recruit the supraspinatus, turn your thumbs down while raising the weights. Throughout this exercise, keep a slight bend in your elbows to prevent excess stress on your shoulder joints.
Horizontal Rotation
Horizontal rotations work the teres minor and infraspinatus, which are in the middle of the rotator cuff. To do these, hold light weight plates in your hands, move your arms out to your sides with your upper arms parallel to the floor and bend your elbows 90 degrees. The weights should be hanging down at this point. Steadily rotate your lower arms up as high as possible and lower them back down. When doing these, progressively increase your range of motion to a point where your palms face forward when you raise the weights.
Scapular Retraction
Scapular retraction is a subtle body weight exercise performed from a push-up position on the floor. In a subtle motion, shrug your shoulders inward as you lift your back up. Slowly lower yourself back down and repeat. This exercise safely works the entire rotator cuff because of the short range of motion. The key points to remember are keep your elbows straight throughout and do not let your shoulders flare out to your sides.
Internal Rotation
Internal rotation places emphasis on the subscapularis, which is the lowest of the rotator cuff. After fastening one end of a resistance band to a doorknob, stand with your right shoulder facing the door and wrap the other end around your right hand. Keeping your right upper arm tight to your side, bend your elbow 90 degrees and move your lower arm out at a slight angle toward the door. Slowly rotate your lower arm across your stomach, then back to the starting point. Always keep your upper arm locked against your side when doing these. This will ensure you place the emphasis on your rotator cuff and also prevent joint injury. The teres major also gets worked with this exercise, which is right below the rotator cuff.
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