The rotator cuff, sometimes rotor cuff, is the name for the muscles that control and stabilize the glenohumeral, or shoulder joint. The four rotator cuff muscles are supraspinatus, infraspinatus, teres minor and subscapularis. These small but hard-working muscles are vital for pain-free shoulder movements and are especially involved in activities such as swimming, throwing a baseball or football and weight lifting. A number of exercises using a resistance band can help you to injury-proof your rotator cuff muscles.
Medial Rotation
Turning your arm inwards, a movement called medial rotation, is the job of your subscapularis muscle. To perform medial rotation with a resistance band, anchor your band at hip-height and grasp it in your near-side hand. With your elbow bent to 90 degrees and your upper arm tucked into your side, step away from the anchor to tension the band. Turn your arm in and across your body without letting your upper arm move away from your side. Slowly return to the starting position and then repeat.
Lateral Rotation
Lateral rotation is the opposite of medial rotation, and uses your infraspinatus and teres minor muscles. To strengthen these muscles, attach a resistance band to a hip-high anchor and, standing side on the anchor point, grasp the band with your outermost hand. Tuck your arm into your ribs and bend your arm to 90 degrees. Step away from the anchor point to tension the bend. Turn your arm outward against the resistance of the band and then slowly return to the starting position.
Shoulder Abduction
Shoulder abduction involves lifting your arm to the side -- literally taking it away from the mid-line of your body. Shoulder abduction is the job of your supraspinatus muscle. To perform shoulder abductions, grasp a resistance band in both hands and hold your hands in front of your hips. Keep your elbows slightly bent to concentrate the tension on your muscles and not on your joints. Use your right arm as an anchor and lift your left arm out to your side. Raise your arm to around shoulder-level. If your shoulders are sore, start by raising your arm to 45 degrees only. Slowly lower your arm back to the starting position and then repeat. On completion, change arms and perform the same number of repetitions using your right arm.
Band Pull Aparts
Band pull aparts target your infraspinatus and teres minor muscles and also strengthen the muscles between your shoulder blades -- your middle trapezius and rhomboids. These muscles all work together to hold your shoulders and shoulder girdle in good alignment which is important for shoulder health, function and posture. Hold a resistance band in both hands and then raise your arms to shoulder-level in front of you. Bend your elbows slightly. Keeping your arms parallel to the floor, pull the ends of the band apart until it is stretched across your chest. Slowly return to the starting position and repeat.
References
- "Sports Injuries: Diagnosis and Management"; Christopher M. Norris; 2004
- "Sports Injury Handbook: Professional Advice for Amateur Athletes"; Allan M. Levy and Mark L. Fuerst; 1993
- "The Resistance Band Workout Book"; Ed McNeely; 2006
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