The shoulders consist of an intricate framework of ligaments, tendons, muscles and connective tissue. This enables people to have multiple movement patterns in multiple directions. The rotator cuff is a small grouping of muscles that consist of the supraspinatus, infraspinatus, teres minor and subscapularis (SITS). Following are some exercises that focus on these muscles.
Function
Rotator cuff exercises are done with very little resistance being that the muscles themselves are very small. From a functional standpoint, they are performed to improve shoulder strength, improve flexibility, to prevent future injury from overuse and to improve performance in sports.
Features
Performing rotator cuff exercises requires a few fitness tools. Resistance bands are popular items and they come in various styles. They are made out of rubber and they are either in the shape of a tube or they are elastic and flat like a large rubber band. The tub style has handles and a durable door insert for bracing. The elastic band style just gets tied into knots at the ends. Light dumbbells and soup cans are also often utilized.
Warm-ups
Before doing rotator cuff exercises, the shoulders should be adequately warmed up to prevent injury. A common way to do this is with pendulum exercises. To do these, a person should bend over at the waist and allow the arms to hang straight down with a light dumbbell or soup can in hand. The next steps include making side-to-side motions, front to back motions and circular motions to warm up the shoulders. This is generally done for 60 seconds or until the shoulder becomes fatigued.
Types
Rotator cuff exercises are performed in a way that keeps the upper arm still with little to no movement of the shoulder itself. An example of an exercise is an external rotation with a resistance band. To do this, a person attaches a resistance band to the hinge side of a door at about stomach height. The next step is to grab the handle of the band with the left hand and stand with the right side perpendicular to the door. A person should step laterally to the left to get some resistance. The left elbow should be bent 90 degrees and the arm should be across the body. The upper arm should be tight against the side and it should stay that way throughout the whole exercise. Rotating the arm out to the left side as far as possible and then bringing it back to the starting point is the next movement. This similar motion can be performed with the handle in the right hand where the band is pulled across the body the other direction. This is an internal rotation. The internal and external rotation are the basic motions of rotator cuff exercises. They can also be done with light dumbbells from side lying and face down positions.
Size
Rotator cuff exercises should be done in sets of three to four with 10 to 12 reps. It is recommended to do these exercises three times a week on alternating days. As with any other muscle group, you want to work them and give them adequate time to recover.
Identification
Torn rotator cuff injuries are very common in sports that involve a lot of repetitive shoulder actions or contact. Tennis, football, baseball and swimming are all examples of these. After surgery, rotator cuff exercises are often prescribed during the rehabilitation process.
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