Any joint injury can put you out of business in one way or another. But a shoulder injury can interfere with daily activities you take for granted, like opening doors or lifting the baby. The most common injury involving the shoulder joint is damage to the rotator cuff, a group of muscles and connective tissue that gives the shoulder its unique multidirectional range of motion. Adding rotator cuff exercises to your workout will help you maintain optimal shoulder function.
Rotator Cuff Anatomy
The rotator cuff is a group of four muscles that attach at the head of the humerus. As the name implies, the rotator cuff muscles act as shoulder joint rotators and stabilizers. In active individuals, they can become weaker than the prime movers of the shoulder joint, the deltoids and the pectoral muscles, creating a muscular imbalance that can lead to inflammation. Poor postural habits can also contribute to shoulder imbalance. Strengthening the rotator cuff requires special exercises that are not typically included in the average workout routine.
Rotator Cuff Injury
According to Iowa State University's Cyclone Sports Medicine Website, rotator cuff pain often begins as a form of tendinitis that can degenerate into a pinching, or impingement of inflamed tissue between the acromium process of the shoulder blade and the head of the humerus. While technically a form of inflammation with no structural damage, rotator cuff tendinitis is extremely painful and can impede lateral and overhead movements. Tears in the rotator cuff are rare in individuals under 40, unless engaged in a sport that puts repetitive stress on the rotator muscles, such as baseball pitching. Tears are usually a result of repetitive stress over time.
Exercises
Rotator cuff exercises can be performed with a light dumbbell. Lying on your back, hold a the dumbbell in your hand, palm up, with your upper arm perpendicular to your body and your elbow at 90 degrees, like you are saying hello. Exhale as you slowly rotate the shoulder and lift the dumbbell in an arch, keeping the upper arm on the floor, until the dumbbell is near your hip, palm down. Repeat 5-10 times. Now roll onto your side and hold the dumbbell in the hand of the top arm, resting on the mat, elbow at 90 degrees. Keep your elbow glued to your ribs and rotate the shoulder, lifting the dumbbell over your waist. Slowly lower to the floor. Repeat 5-10 times.
Stretching and Muscular Balance
Stretching the muscles that act at the shoulder is important to maintain joint integrity and avoid inflammation. Everyday activities like typing on the computer, driving and sitting with poor posture cause the anterior deltoid and pectoral muscles to shorten, while stretching the posterior deltoid and muscles of the upper back. This imbalance can be corrected by deliberately and consistently stretching the chest and shoulder muscles and doing exercises like seated rows and rear delt flies to shorten the posterior delt and back muscles.
Rotator Cuff Recovery
A rotator cuff injury can take up to a year or more to heal. The more consistent and aggressive you are with treatment, the more quickly you will recover. Failure to treat rotator cuff injuries can result in permanent loss of full shoulder function. Set aside a specific block of time daily to perform rehab exercises. Be careful of your shoulder position while sleeping, and avoid heavy lifting and other activities that aggravate and reinjure recovering tissue.
