Many of the injuries that occur in baseball involve the rotator cuff, and these injuries can cause a major setback in the production of a player. According to online publication Critical Bench, the anatomy of the rotator cuff comprises four muscles: the teres minor, infraspinatus, supraspinatus and subscapularis. They work together to keep tension on the humerus, locking it into the shoulder joint.
Function
Because the function of the rotator cuff is to keep tension on the humerus to lock it in to the shoulder joint, the function of rotator cuff training is to strengthen the four muscles to reduce the chances of experiencing a rotator cuff injury. The stronger the muscles are, the more tension will be placed on the humerus and the less likely the humerus will pop out of the shoulder joint.
Benefits
The main benefit of rotator cuff training is that it will help to reduce the chances of having a major rotator cuff injury that could decrease your play and development as a player. A second benefit is that a strong rotator cuff can lead to better throwing mechanics and faster throws. If you have conditioned the four muscles of the rotator cuff, they will function correctly and you can focus on your mechanics when you throw a baseball. If your mechanics are good and your muscles are trained correctly, you will be more likely to throw a baseball with more velocity and with better accuracy.
Signs and Symptoms
An injured rotator cuff can sometimes be ignored and dismissed as shoulder soreness due to excessive throwing. This kind of unawareness can lead to a major shoulder injury and problems in the future. Steve Tamborra, writing for Human Kinetics, explains that signs of potential rotator cuff problems are tightness in the shoulder, pain, and fatigue. Poor throwing or pitching mechanics can be indicators of rotator cuff injuries, but they are usually more obvious in retrospect than when a problem is developing. If you notice any of these symptoms, do not hesitate to have them checked out and make sure you have not injured your rotator cuff.
Types
To train and strengthen your rotator cuff, you need to perform two basic exercises: external rotation and internal rotation of the shoulder. It is best to use an exercise band with these exercises because it will provide constant tension to the shoulder while rotating the arm and shoulder in and out. Perform this exercise by putting your arm against the side of your body and then bending your arm, forming a 90-degree angle at the elbow. Hold on to the exercise band and, while keeping your arm pressed against your side, use your shoulder to rotate your lower arm to the outside and inside as far as it can go. Complete three sets of 15 reps, with 30 seconds between sets, and then perform the same exercise with the opposite arm.
Considerations
Before you start training to strengthen your rotator cuff, be sure to get cleared by a doctor to make sure you do not already have any kind of rotator cuff injury. If you already have a problem and do not know about it, the strain that comes from these exercises can cause the injury to worsen and do more harm than good to your body.
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