The shoulder rotator cuff muscles assist shoulder movements and stabilize the joint. Strength exercises for these muscles include shoulder flexion and internal and external rotation with dumbbells or resistance bands. Strengthening the rotator cuff muscles three times a week may reduce the risk of shoulder injuries and improve shoulder function.
Rotator Cuff Muscles
The shoulder rotator cuff is made-up of four muscles: the supraspinatus, infraspinatus, teres minor and subscapularis. These work synergistically to provide shoulder stability. The supraspinatus and subscapularis muscles assist with shoulder abduction. The subscapularis muscle also assists with shoulder flexion and internal rotation, while the infraspinatus and teres minor muscles assist with external rotation.
Internal and External Rotation
Shoulder internal and external rotation strengthens the subscapularis, infraspinatus and teres minor muscles and may be performed seated, standing or lying down. In a standing or seated position, internally or externally rotate your shoulder with your elbow tucked to your side at 90 degrees. In a lying position the elbow is at 90 degrees as well, but may be tucked by your side or away from your body with the shoulder abducted. You may use light dumbbells or resistance bands for resistance during rotation. Perform one to three sets of 10 to 30 repetitions.
Shoulder Flexion
Shoulder flexion strengthens the subscapularis, infraspinatus and teres minor muscles and may also be referred to as "empty can" exercise. It is performed standing or seated with your arm down to your side and your thumb pointing back. Slowly raise your arm up to shoulder level and back down, repeating 10 to 30 times for one to three sets.
Shoulder Extension
Shoulder extension strengthens the subscapularis, infraspinatus and teres minor muscles and is performed standing or lying prone. In a standing position, start with your arm to your side while holding a dumbbell or resistance band. Slowly extend your arm back as far as you can comfortably go. In the lying position, you will start at the edge of a table with the arm hanging off and then slowly extend your arm. Perform one to three sets of 10 to 30 repetitions.
Shoulder Abduction
Shoulder abduction strengthens the supraspinatus and may be performed seated or standing. While holding a dumbbell or resistance band, start with your arm at your side with the elbow straight. Then slowly raise your arm out to the side and up to shoulder level with your thumb pointing down. Perform one to three sets of 10 to 30 repetitions.
Stabilization
Stabilization exercises strengthen the rotator cuff muscles as they work synergistically to stabilize the shoulder. With your arms raised to shoulder level either to the side or forward, move your arms in small quick up and down motions or in little circles. If these exercises become easy, progress hold onto a bodyblade for an advanced open chain stability exercise.
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