Avoid rotator cuff injuries with these exercises

Strengthening the rotator cuff has numerous benefits. Not only should we do this type of exercise when we have an injury, but also to prevent any muscle damage. It is recommended to introduce these exercises in warm-up routines or as part of upper body training.

Why strengthen the rotator cuff?

The rotator cuff muscles act together to center the humeral head and reduce superior migration of the humeral head that can contribute to subacromial bursitis. If there is a partial supraspinatus tear, the rotator cuff can strengthen the adjacent infraspinatus and subscapularis and compensate for the loss of supraspinatus function.

Correcting rotator cuff imbalances can reduce accessory translational slippage of the humeral head and reduce chronic deterioration of this set of muscles.

Rotator cuff exercises are an integral component of rehabilitation for shoulder instability, including anterior inferior dislocation. These movements address muscle atrophy and inhibition after shoulder pain. Rotator cuff exercises are incorporated with other scapular exercises to reduce neck and postural pain by providing a stable and functional base of support.

rotator cuff exercises

These shoulder strengthening exercises are great for regaining strength in weakened rotator cuff muscles after injury or after shoulder surgery. Doing these exercises too often can cause significant muscle soreness, so it’s a good idea to only do these exercises three or four times a week.

Pendulum

The goal of the pendulum exercise is to increase mobility in the shoulder joint. If we have a minor injury and the shoulder has not been immobile for a long time, it can help it recover quite quickly. In addition, it can serve as a warm-up before an upper body workout.

1. We will gently swing the arm in a circular motion.
2. We will gradually increase the size of the circle to increase the range of motion.
3. We will try to relax the arm and use the momentum of the swing.

shoulder external rotation

One of the best rotator cuff exercises is external rotation of the shoulder. We’ll start by tying a resistance band to a stable object or a cabinet doorknob. We will make sure to use a door that nobody opens while we do the exercise.

1. We will stand perpendicular to the door, with our feet shoulder-width apart.
2. We will hold the band in the hand of the shoulder that we want to exercise and we will bend the elbow 90 degrees. We will keep the elbow tucked into the side of the body with the hand on the navel.
3. We will slowly turn the shoulder out.
4. The hand should move out until the back of the hand is facing back. We will maintain the final position for two seconds.
5. We will allow the arm to slowly return to the starting position.

shoulder internal rotation

With the resistance band still attached to the door, we’ll turn 180 degrees and grab the end of the band in the hand of the shoulder we’re exercising. You have to go perpendicular to the door. We may need to take a step or two away from the door to keep the tension on the band.

1. We will keep the elbow bent 90 degrees and tucked into the side of the body. This time, however, the hand starts near the doorknob.
2. We will slowly pull the hand towards the navel. We will make sure to maintain good posture and keep the elbow bent and close to the side of the body.
3. We will keep the hand on the navel for 2 seconds and then slowly return to the starting position.

resisted shoulder extension

Shoulder extension with a resistance band is done by making sure the band is securely attached to a cabinet handle or other stable object. We’ll face the door with the band in one hand. We will make sure there is a slight tension on the band.

1. While maintaining an upright posture, slowly pull the band back while keeping your arm straight. The hand should move slightly past the hip.
2. We will maintain this final position for 2 seconds.
3. We will slowly return to the starting position. We will make sure to control the movement; the band should not allow the arm to return to the starting position.

shoulder abduction

We can do this exercise with a band tied to the door or stepping on it with our foot. We’ll stand perpendicular to the door and grab the end of the resistance band in the hand farthest from the door. We will keep the elbow straight with the arm at the side.

1. Slowly raise your arm to the side until it is not quite parallel to the ground. We’ll make sure the arm stays in line with the body and doesn’t move too far forward or backward.
2. We will maintain this position for 2 seconds.
3. We will slowly lower the arm to the side to the starting position.

ball toss

Many sports involve throwing a ball or using a racket. Rehabilitation of a rotator cuff injury in players of any of these sports should include throwing exercises. This allows them to start at a very low level and gradually increase the speed and force them to train until they are at full level.

1. We will start by throwing a small, light ball (like a tennis ball), with the armpit against a wall.
2. We’ll start very gently and increase the speed and force (and distance) with which we throw.

We’ll start with a heavier ball. We’ll go back to a tennis ball and do overhead throws. It is recommended to start gently, close to the wall and increase the distance and strength. We will use both hands together initially if we prefer it or if it is difficult for us to start with an injured arm.