The rotator cuff comprises four muscles: the supraspinatus, infraspinatus, teres minor and subscapularis. Each muscle attaches to the top of the humerus or arm bone, via a common, cuff-like tendon. The primary function of the rotator cuff is to stabilize the shoulder joint. Strengthening for the rotator cuff focuses on rotational exercises, to build a solid foundation of shoulder strength and stability.
Considerations
Rotator cuff injury can impair shoulder function. If you are having pain in the shoulder that is not going away or are having difficulty raising your arm, you should consult a physician to ensure that there is not an underlying injury.
Outward Rotation: Infraspinatus and Teres Minor
Outward or external rotation exercises target one of the key muscles of the shoulder, the infraspinatus. This muscle is responsible for proper elevation mechanics at the joint. Weakness in this muscle can result in faulty movement patterns that can lead to joint trauma. An exercise that isolates this muscle the most is side-lying outward rotation. Lying on your side, place your arm at your side with the elbow bent and your hand resting on your belly. Beginning without weight, raise your hand upward toward the ceiling without moving your elbow away from your side. Work up to three sets of eight to 15, avoiding pain. Gradually add weight to your hand, up to 8 lbs.
Inner Rotation: Subscapularis
Inner or internal rotation exercises target the subscapularis. This muscle helps support the front of the shoulder. Internal rotation strength is less often an issue in overall shoulder pathology. If you have a history of dislocation, this muscle can help stabilize your shoulder joint. You can use tubing, bands or low weights to target this muscle. Standing sideways to your resistance -- with the shoulder you are exercising closest to the weight -- hold your elbow bent and at your side. Pull the weight towards your belly without letting the elbow leave your side. As you release allow your arm to rotate outward as tolerated.
Supraspinatus
The supraspinatus is responsible for the early portions of arm elevation, stabilizing the shoulder at 90 degrees of elevation and assisting with external rotation at the end ranges of rotation. Exercises that focus on lifting above shoulder height, such as overhead press or lateral deltoid flies will engage the stabilization role of this muscle. Activities that challenge joint control, such as a push-up off of an exercise ball or on a Bosu cushion, can also challenge joint stability.
Expert Insight
The ability of the rotator cuff to generate and transmit force is dependent on the strength and stability of the shoulder blade musculature as well as your core abdominal strength. Including exercises that target these muscles will benefit overall shoulder strength and stability.
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