How to strengthen the rotator cuff: Basic introduction to strengthening the shoulder
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A stable shoulder will have the humeral head centered in the glenoid fossa with arm movements. When someone has a defective rotator cuff or “loose” static stabilizers they may lack the ability to keep the shoulder stable with movement. Inability to maintain stability is often the cause of shoulder pain.
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Shoulder pathology that may benefit from rotator cuff strengthening:
1️⃣shoulder impingement
2️⃣rotator cuff strains/tears
3️⃣labral tears / shoulder instability
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Rotator cuff muscles (Dynamic stabilizers): The rotator cuff is a collection of 4 muscles that act like suction cups on the humeral head to keep it compressed and stable.
1️⃣Supraspinatus
2️⃣Subscapularis
3️⃣Infraspinatus
4️⃣Teres minor
Here are 3 exercises that are excellent basic / initial exercises to strengthen the rotator cuff: Each of these three exercises have high levels of muscle activation for at least one specific rotator cuff muscle.
1️⃣Push up plus: Typically this exercise is used for serratus anterior strengthening, however it also has shown to be a strong activator of the subscapularis.
2️⃣Scaption / “Full Can”: This exercise has high activation of the supraspinatus with less potential complications compared to similar rotator cuff exercises, such as the empty can.
3️⃣Sidelying Shoulder External Rotation: This exercise, moving a resistance against gravity, has high activation of both the infraspinatus and teres minor. The sidelying position tends to get better activation of the shoulder external rotators than other variations of similar exercises.
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References:
1️⃣Wilk, K. E., Reinold, M. M., & Andrews, J. R. (2009). The athlete’s shoulder. Elsevier Health Sciences.
2️⃣Escamilla, R. F., Yamashiro, K., Paulos, L., & Andrews, J. R. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports medicine, 39(8), 663-685.