The muscles of the rotator cuff provide joint stability and support for the region where the shoulder meets the arm. It is necessary for these muscles to remain healthy and intact because the role they play in controlling movements involving shoulder motion. Consequently, because of its role in controlling movements and torque and force generation around the shoulder, this region is frequently injured. However, with regular maintenance exercises targeted at the rotator cuff, you can decrease your risk of incurring injury to these muscles.
Exercise
The journal "Medicine & Science in Sports & Exercise" in 2009 report that traditional resistance exercises targeting the more vulnerable regions of the rotator cuff can improve rotator cuff strength. When performed, these exercises target the rotator cuff in all planes of motion and through the full range of motion with minimal resistance. Some of the more commonly performed patterns of motion include: abduction/elevation, performed by extending the arm and raising it in an upward motion away from the body; external/internal rotation, performed with your arm to your side and elbow bent at a 90 degree angle while twisting the arm away or toward your body with resistance held in hand; full can, performed by fully extending your arms and holding them externally rotated at 45 degree elevation in the scapular plane while resisting downward force by practitioner at you wrist or elbow; and empty can, fully extended arms inwardly rotated at 90 degree elevation in the scapular plane with your therapist applying downward force at your wrist or elbow while you resist.
Balance
The musculature that surrounds the shoulder and arm innervation work together in synergy. Meaning when you are rehabbing or training the rotator cuff it is essential that you exercise with symmetry so that you maintain a state of balance. You should train with the idea that whatever resistance or repetitions you perform on one side, should be equally complemented on the opposite side. Imbalances in differing planes of motion is a common cause of injury because of the unequal stress of under and overused musculature through a repetitive range of motion.
Results
The journal "BMJ" in 2010 reported that the most common cause of shoulder pain in primary care is classified as rotator cuff disease. This is prevalent in all age groups but is particularly prevalent and disabling in the middle to older age groups because it can negatively impact quality of life through pain, discomfort, and immobility. However, through the use of the common exercises as previously described, "BMJ" reports that regular adherence to this type of program can be effective in minimizing the risk for injury related to rotator cuff disease.
References
- "Medicine & Science in Sports & Exercise "; Which is the Optimal Exercise to Strengthen Supraspinatus?; C.E. Boettcher et al.; 2009.
- "BMJ"; Efficacy of standardized manual therapy and home exercise programme for chronic rotator cuff disease: randomized placebo controlled trial; K. Bennell et al.; 2010.
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