The rotator cuff is susceptible to injury if you play sports that require overhead arm movements, such as baseball, softball, swimming, tennis and volleyball. A rotator-cuff strengthening program is a critical part of a sport-specific injury-prevention or rehabilitation program. An elastic surgical tube is an effective and popular piece of equipment for such a program. Consult an athletic trainer or physical therapist to develop a program that's appropriate for your circumstances.
Anatomy
The tendons of the infraspinatus, subscapularis, supraspinatus and teres minor muscles form the rotator cuff that surrounds your shoulder joint. All of these facilitate outward rotation of the humerus bone within your shoulder socket except the subscapularis, which produces inward rotation, along with the latissimus dorsi, pectoralis major and teres major muscles.
External-Rotation Exercises
Attach one end of a surgical tube to a door knob at belly-button height to perform the external-rotation exercise. Stand with your right side close to the door, grasp the other end of the tube with your left hand, and move away from the door to remove any slack in the tube. Tuck your left elbow into your ribs and cross your forearm over your belly, then rotate your upper arm outward repeatedly to stretch the tube. Perform the exercise with your right arm as well.
External-Rotation Variation
A variation of the external rotation requires that you attach the tube to a sturdy object at shoulder height instead of belly-button height. Hold the opposite end with your left hand, back away from the object, and raise your arm sideways until it's parallel to the floor. Flex your elbow so your forearm points forward, then turn your upper arm repeatedly to stretch the tube. Perform an equal number of sets with both arms.
Internal-Rotation Exercises
Internal-rotation exercises with a surgical tube are just like the external-rotation exercises, but you face in the opposite direction and pull your forearm across your belly for the first variation. Stand with your back facing the object and your forearm pointing upward for the second variation.
Recommendations
Complete a general warmup consisting of 5 to 15 minutes of aerobic exercise followed by several dynamic shoulder stretches before each training session. Select one variation of each exercise, and perform two or three sets of at least 12 repetitions every day, or on most days of the week. Progressively increase the the resistance over time by using a thicker tube or by shortening the one that you've been using. Move your arm in a slow and controlled fashion for each exercise. Consult your physician if you experience any discomfort.
References
- MayoClinic.com; Rotator Cuff Injury; August 2010
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- "The Baseball Drill Book"; Bob Bennett; 2003
- "Basic Biomechanics"; Susan J. Hall; 2007
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