Yoga exercises can improve the strength and flexibility of your rotator cuff muscles. Strong rotator muscles are less likely to tear or develop shoulder impingement syndrome, bursitis or tendonitis. The rotator muscles include the supraspinatus, infraspinatus, teres minor and subscapularis. Problems with any of these muscles may result in pain or reduced range of motion.
Mountain Pose
Mountain pose requires the use of the teres minor and infraspinatus. Being aware of which muscles perform each function makes it easier to activate these muscles. To get into mountain pose, stand tall with your feet together and your arms at your sides. Place your palms against your outer thighs with your arms straight. Pull back your shoulders and turn your arms so your palms face forward. Turning your arms this way externally rotates your shoulders. The teres minor and infraspinatus muscles are the primary external rotators.
Activating the Supraspinatus and Subscapularis
It is possible to activate the supraspintaus and subscapularis from mountain pose, too. The subscapularis muscle internally rotates the shoulder. From standing in mountain pose, bend your elbow to right angles, touch your elbows to your ribs and cross your arms onto your stomach. This activates your subscapularis. To activate the supraspinatus, bring your palms against your outer thighs and then raise your arms straight to shoulder level with the palms facing the floor. This motion is in many yoga poses such as Warrior 2 and the Sun Salutations.
Cobra Variation
The cobra pose is part of the Sun Salutations and often included in individual programs. The cobra pose stretches the spine, opens the chest and can be modified to work the rotators gently. To perform this pose, lie on your stomach, bring your hands next to your upper ribs on the floor and bend your elbows. Lift your chest off the floor with your back muscles and pull your shoulders back. This activates the lats and erector spinae muscles of the back. Push through your palms to lift your torso farther up. The triceps muscles activate at this point. The main modification is that the cervical spine in the neck stays in line with the thoracic spine as you look at the floor instead of extending to look forward.
Neck Strengthening
The neck strengthening exercise is a simple yoga exercise. Even though the arms rest on the floor, the neck movement and position of the body forces the rotators to stabilize the shoulder joint. To perform this exercise, lie face down with your forehead on the floor and your arms palm down on the floor as well, bent at 90-degree angles. Adjust your elbows to align with your shoulders. You may feel a stretch in your chest. Next, lift your head straight up and then twist it to one side. Lay your head on the ground, then lift it up while turned. Repeat in the other direction.
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