The series of muscles and tendons that connect your shoulder to your upper arm and stabilize your shoulder socket are collectively called the rotator cuff. While your shoulder joint has the greatest range of motion of any joint in your body, weakness in these often neglected muscles can lead to injury from lifting or repetitive arm movements. MayoClinic.com recommends regularly exercising the muscles surrounding your shoulders to prevent rotator cuff injury.
Internal Cable Rotations
Internal cable rotations work your shoulder muscles using a cable machine. If you don't have access to a gym with a cable machine, substitute dumbbells or a resistance band. Sit on the floor a few feet from one weight stack on a cable tower. Adjust the pulley so it sits at the same height as your elbow. With your elbow against your side and your arm bent at a 90-degree angle, grab the handle on the pulley with the hand closest to the weight stack and point your forearm toward the weights. Slowly pull the handle toward your abdomen, and slowly return to the starting position. Switch sides to work the other shoulder.
External Rotations
External rotations with dumbbells strengthen the shoulder muscles using an opposing force from internal rotations. Lie on your side on a weight bench with your armpit at the edge of the bench and your lower arm gripping the leg of the bench for support. Start by holding a dumbbell in your upper hand. Bend your arm at a 90-degree angle with the dumbbell sitting in front of your abdomen with your palm facing toward your body. Slowly rotate your forearm up while maintaining the bend in your elbow until your forearm is parallel with the floor. Slowly return to the starting position. Switch arms to work the opposite shoulder.
Supine Rotator Cuff
The supine rotator cuff exercise both stretches and strengthens the rotator cuff muscles. Perform this exercise before moving on to more intense shoulder exercises such as bench or shoulder presses. Lie on your back with your legs bent and your feet resting flat on the floor. Start with your arms out to your sides with your elbows bent at a 90-degree angle. Your upper arms should lie on the floor perpendicular to your body with your forearms pointed straight up toward the ceiling. Slowly drop your forearms backward until the backs rest on the floor. Hold for 15 to 30 seconds, and reverse the motion, bringing your forearms forward until they are a few inches off the floor. Hold for 15 to 30 seconds.
Stability Ball Stabilization
The stability ball stabilization exercise works your rotator cuff muscles as well as the front, side and back regions of your deltoids, or shoulder muscles. Lie face down on a stability ball with your hands and feet hip-width apart on the floor. Slowly walk your torso backward until the ball rests below your stomach and your legs are fully extended behind you. Your body should form a straight line. Slowly bring your arms up to full extension above your head. Hold briefly before returning them to the floor. Repeat the arm raise at a 45-degree angle, hold and slowly return to the starting position. Raise your arms again, this time at a 90-degree angle to your body. Hold the position and slowly return to the start. Finally, bend your elbows to a 90-degree angle and raise them while pushing your elbows toward your hips. Slowly return to the starting position.
Member Comments