Routine Exercises For Rotator Cuffs

The rotator cuff is a collection of muscles which cooperatively stabilize the shoulder joint as well as provide mobility to the joint in multiple planes of space. The four muscles of the rotator cuff are the supraspinatus, infraspinatus, teres minor and subscapularis. All these muscles originate on the scapula, or shoulder blade, and insert on the humerus, or upper arm bone. Injury to the rotator cuff may result from acute trauma, overuse, or improper exercise technique. Understanding the function of each component of the rotator cuff is useful when developing an exercise routine focused on this important collection of muscles.

Internal Rotation

According to "Tintinalli's Emergency Medicine: Shoulder Pain," the subscapularis is the only muscle of the rotator cuff that controls internal rotation of the humerus. To exercise this muscle, first flex your arm at a 90-degree angle. Next, raise your elbow away from your side approximately 30 degrees; this process is known as abduction of the humerus. Finally, rotate your upper arm inward 30 degrees. Starting in this position, rotate your arm inward against resistance. Use an elastic exercise band that has been fixed in place to generate this resistance and continue repetitions until you fatigue or experience pain.

External Rotation

The infraspinatus and teres minor control external rotation of the humerus. This exercise should be performed by placing the arm in the same position as internal rotation. However, in this case, apply resistance in the opposite direction. The American College of Sports Medicine suggests adjusting the degree of abduction in the arm as needed to simulate a throwing motion. With all of these exercises, it is important to proceed only if the motion is pain free.

Scaption

The supraspinatus muscle controls arm elevation and abduction. Scaption can be performed by extending your arms straight out in front of you and adjusting them into a "V"-like position. Resistance can be generated using a dumbbell or exercise band; the goal is to resist the movement of your arms from resting at your sides into the V position.

Horizontal Extension

This exercise will work your infraspinatus and teres minor and is accomplished by extending your arms horizontally to the side in a "T" shape. Perform the exercise by flexing and extending your arm against resistance. Use an elastic band held across your chest to generate this resistance. You should feel this exercise on the back of your shoulder blades. With this exercise it is important to keep the angle between your humerus and rib cage just below 90 degrees.