The rotator cuff muscles of your shoulder turn the humerus bone of your upper arm externally and internally. Everyone uses these muscles often and can benefit from a rotator cuff strengthening program, especially athletes who perform overhead activities, including baseball and softball players, swimmers, tennis players and volleyball players. If you participate in any of these sports, perform resistance exercises daily to improve your performance and prevent rotator cuff injuries. These exercises are also beneficial if you have already suffered an injury and are working to rehabilitate your rotator cuff.
Empty Can Exercise
The empty can exercise strengthens the subscapularis muscle of the rotator cuff, which is the primary internal rotator of the humerus. This movement is important during the acceleration phase of the tennis serve and volleyball spike, just before you contact the ball, and just before you release the ball during the throwing motion.
To perform the exercise, hold dumbbells at your sides with your palms facing inward. Extend both arms forward about 30 degrees, and then inwardly rotate your arms, turning your thumbs downward as if you are dumping liquid out of a can. Maintaining that position, raise both arms simultaneously to shoulder height, and then lower them back down. Perform 8 to 15 repetitions, depending on how much weight you use.
External Rotation
This exercise strengthens the external rotators---the infraspinatus, supraspinatus and teres minor muscles. External rotation occurs just before you internally rotate the humerus during the aforementioned activities.
Lie face down on a flat bench, holding a dumbbell in your left hand. Extend your elbow off the edge of the bench, straight out from your shoulder, and flex your elbow to 90 degrees, so your forearm points downward. Keeping your elbow still, externally rotate your arm until your forearm is parallel to the floor. Reverse back to the starting position and repeat. Perform 8 to 15 repetitions with each arm.
Isometric Exercises
You can strengthen all your rotator cuff muscles isometrically, that is, without actually moving your shoulder joint. Isometric exercises are particularly beneficial if you are rehabilitating a rotator cuff injury. Perform three separate exercises to strengthen your arm from three different positions.
For the first exercise, stand upright and raise your right arm sideways, away from your body, to shoulder height. Bend your elbow to 90 degrees so your forearm points upward. Have a partner hold your elbow and wrist still while you attempt to internally rotate your upper arm. Hold for 10 seconds, and then relax.
For the second exercise, from the same starting position, internally rotate your upper arm so your forearm is at a 45-degree angle, relative to the floor. Have your partner grab your elbow and wrist again, and isometrically contract your internal rotators for 10 seconds, followed by your external rotators for 10 seconds.
For the final exercise, start with your upper arm internally rotated completely, so your forearm points downward. Have your partner hold your elbow and wrist once more. Attempt to externally rotate your upper arm, but have your partner exert resistance so no movement actually occurs. Hold for 10 seconds.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- Journal of Athletic Training: "Electromyographic Analysis of the Supraspinatus and Deltoid Muscles During Three Common Rehabilitation Exercises"; Michael M. Reinold, et al.; 2007
- "The Baseball Drill Book"; Bob Bennett; 2004
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