The rotator cuff refers to a group of four muscles that provide support to the shoulder and allow the shoulder joint to move in a variety of planes. The rotator cuff is composed of the supraspinatus, infraspinatus, teres minor and subscapularis. Muscles in the rotator cuff can be easily torn due to the high range of motion in the shoulder, and strengthening these muscles can both prevent injury and improve performance.
Supraspinatus Exercises
The supraspinatus is located above the collar bone, and is the most commonly injured of the four rotator cuff muscles, according to ExRx.net. The supraspinatus is responsible for stabilizing the shoulder and abducting the shoulder joint away from the body. You can strengthen the supraspinatus by performing lateral raises and external rotations. Start by just using bands or tubing, and work your way up to light dumbbells.
Infraspinatus Exercises
The infraspinatus is the muscle most responsible for external rotation of the shoulder, and is also commonly subject to tears, Sportsinjuryclinic.net reports. The infraspinatus allows the shoulder joint to abduct away from the body, externally rotate and extend, and it also provides stability to the back of the shoulder. Strengthen the infraspinatus with both shoulder abductions and external rotations.
Teres Minor Exercises
The teres minor is the small muscle that attaches the midsection of the scapula to the humerus. The teres minor helps the shoulder joint to externally rotate, abduct away from the body and extend, and it provides stability to the back of the shoulder. Lateral raises and external rotations target the teres minor muscles and help provide support to the shoulder joint.
Subscapularis Exercises
The subscapularis is located on the front of the scapula and functions to stabilize the head of the humerus, Sportsinjuryclinic.net explains. The subscapularis assists with internal rotation of the shoulder joint, as well as stability in both the front and back of the joint. An effective exercise for strengthening this muscle is to perform diagonal extensions with a resistance band, which are similar to normal overhead extensions but instead of reaching straight up, pull your arm diagonally across your upper body.
Stretching
Just as important as strength exercises is stretching the rotator cuff to promote full mobility and prevent injury. Perform a 10-minute dynamic warm-up of the rotator cuff muscles before undergoing any strength training. Progress from small forward arm circles to larger ones, and then perform backward arm circles. Arm swings are effective as well. Perform static stretches following your workout, holding each stretch for 30 seconds. Static stretches that target the rotator cuff muscles include the posterior shoulder stretches, internal rotation and external rotation stretches.
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