Shoulder rotation exercises are important for preventing shoulder pain. Shoulder-Pain-Management.com lists weak rotator cuff muscles as a risk factor for shoulder pain, saying, "if the muscles that stabilize the shoulder joint (mainly the rotator cuff muscles) are weak or fatigued, the muscles fail to fully stabilize the joint." There are two main exercises for shoulder rotation: external and internal rotation.
Muscles Used
There are five muscles used in shoulder rotation exercises. The main muscles are the subscapularis, a muscle in the front shoulder, and the supraspinatus, infraspinatus and teres minor, all in the back of the shoulder, explains Mary Yoke, MA, in the book, "Personal Fitness Training: Theory & Practice." The posterior deltoid also assists with movement.
External Rotation
To perform this exercise, use a cable pull machine, and set it at the height that is closest to even with your elbow when your arm is straight down. Stand so that the cable is next to the arm you will work. Put a towel under your arm. Grab the handle attached to the cable, and make sure your elbow is locked in at your side. Start with your arm across your midsection, and slowly rotate out, until your forearm is facing directly out.
Internal Rotation
To perform this exercise, use a cable pull machine, and set it at the height that is closest to even with your elbow when your arm is straight down. Stand so that the cable is next to the arm you will work. Put a towel under your arm. Grab the handle attached to the cable, and make sure your elbow is locked in at your side. Start with your forearm facing directly out, and slowly rotate inward, until your forearm is across your midsection.
Warning
Make sure you do not use too much weight. Start with the lowest possible, and make sure your movements are slow and smooth.
References
- Shoulder-Pain-Management: Shoulder Pain Overview
- "Personal Fitness Training: Theory & Practice"; Mary Yoke, MA; 2006
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