The supraspinatus, subscapularis, infraspinatus and teres minor make up the rotator cuff. Located on the scapula, the rotator cuff muscles rotate the shoulder joint. The rotator cuff muscles also act as the main stabilizer of the shoulder joint during shoulder movements. According to the American Council on Exercise, improper warm-up or excessive repetitions involving shoulder abduction are frequent causes of rotator cuff injury. After a rotator cuff injury, consult a physician before beginning rehabilitative exercises. Further damage to the muscles can result from beginning strengthening exercises too soon after injury.
Internal Rotation
Internal rotation exercises strengthen the subscapularis, according to the health information site www.shoulder-pain-management.com. Internal rotation exercises allow you to isolate and rebuild the subscapularis during rehabilitation. Keep your elbow bent at 90 degrees and against your ribcage and slowly rotate your hand and forearm toward the middle of your body. Return to the starting position. This exercise is performed with dumbbells or resistance bands and tubing. Perform one set of 10 to 12 repetitions.
External Rotation
The infraspinatus and teres minor are strengthened during external rotation exercises, according to shoulder-pain-management.com. External rotation exercises isolate the muscles, aiding in their rehabilitation. Keep your elbow bent at 90 degrees and against your ribcage. Rotate your hand and forearm outward slowly, until the back of your hand faces backwards. Return to the starting position. Dumbbells and resistance bands or tubing are used in this exercise. Perform one set of 10 to 12 repetitions.
Lateral Raise
Your supraspinatus moves your arm up and away from your body. Lateral raises will isolate and strengthen the supraspinatus during the rehabilitation process. Raise your arm up and out to the side, until about shoulder level. Keep your arm slightly in front of your body during the movement. Return to the starting position. Dumbbells are frequently used while performing lateral raises. Variations of this exercise include lifting with your thumb pointed up, palm facing your legs or your thumb pointed down. Perform one set of 10 to 12 repetitions.
References
- Shoulder-Pain-Management: Shoulder / Rotator Cuff Exercises
- "Amercian Council on Exercise Personal Trainer Manual"; Richard T. Cotton (editor); 1997
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2000
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