Rotator cuff muscles don’t often get as much attention during physical training sessions as more prominent muscle groups like shoulders or chest, yet they play a critical role in providing shoulder stability and function.
This workout begins with two compound movements – an overhead press and inverted row. These will challenge both your rotator cuffs’ shoulder stabilizing function as well as their coordination between themselves and other large shoulder muscles.
Seated External Rotation Exercise
The shoulder is one of the most mobile joints in our bodies and, as such, is vulnerable to overuse and damage. Rotator cuff exercises such as the seated external rotation exercise are effective ways of protecting it and strengthening it against this overexertion and strain. Work all four rotator cuff muscles simultaneously and allow your arms to go through a wide range of motion, which is crucial because most rotator cuff injuries happen when one or more rotator cuff muscles move the humerus forward past the end of the scapula (shoulder blade). Strengthening muscles that externally rotate the shoulder can prevent this from occurring and also increase shoulder stability overall.
The seated external rotation exercise can be performed using either dumbbells or a barbell; however, beginners are advised to start out using only dumbbells due to increased risk of injury from barbells. To begin this workout, sit comfortably on a bench or chair with feet flat on the floor and back straight; place one dumbbell in each hand palm facing towards each other and slowly rotate your arms away from your body, reaching towards the ceiling as you extend them until they hold this position for several seconds before slowly returning them to their starting positions – repeat this movement for three 3-5 sets of 8-12 repetitions per side before beginning again!
As your strength improves, gradually increase either the dumbbell weight or rep count. Just be aware that when performing rotator cuff exercises alone without other complex movements in your workouts – like larger lifts – that it could cause imbalances and weakness to worsen and increase risk of shoulder injury.
Therefore, it’s best to start your workout off with complex compound exercises before progressing to isolation rotator cuff exercises for the best possible training of your rotator cuff in its natural motion pattern while still building maximum strength and muscle mass through more challenging compound exercises.
Wall Push-Ups
The rotator cuff is responsible for shoulder strength and stability, accounting for two-thirds of shoulder pain issues. People suffering rotator cuff injuries should avoid standard pushups until their strength has returned; wall pushups or pushing up onto an aerobic step may offer suitable alternatives that provide similar benefits without overstraining the shoulders.
Wall pushups provide relief to your joints by turning a normally horizontal exercise into a vertical one, relieving strain from joints. In addition, wall pushups give you the opportunity to experience proprioception; that is, sensing how your arms move through space without looking directly at them – this ability helps control muscles without looking directly at them; especially helpful during pushups as many with rotator cuff injuries have difficulty with proper form on the floor.
Stand about an arm’s length away from a wall and place both palms flat against it at shoulder height with fingers pointed upward. Adjust the distance depending on your fitness level; standing closer will make movement easier while moving farther away will increase difficulty of the exercise. Push through your palms as you bend your elbows to lower yourself toward the wall until just short of touching, or lightly touching, it. Return to starting position for desired number of repetitions before repeating as necessary.
The wall pushup is an excellent full-body exercise as it engages muscles throughout your body to stabilize movement and position. This exercise can help improve balance while strengthening chest, upper back and rotator cuff muscles as well as working your core to stabilize spine – an effort which helps prevent back or neck sag.
Starting slowly and carefully can help ensure you understand proper wall pushup form, as well as prevent injury to your rotator cuff by stretching without stress. Also be sure to consult with a physician or physical therapist prior to beginning any exercise program and when experiencing pain during or after exercising.
Doorway Stretches
The shoulder is a ball-and-socket joint composed of four muscles connected to its blade and upper arm bone (humerus). To help stabilize this joint, rotator cuff strengthening exercises may help protect its integrity – so regular stretching and exercises may prevent injury to this vital ligament.
Doorway stretching exercises are one of the easiest and most effective rotator cuff strengthening exercises available. Simply stand in a doorway, place one hand at a 90-degree angle on any frame or wall with palm facing away from body, push against wall until a stretch on front shoulder occurs; hold this position 15 to 30 seconds; repeat 10 times for five sets.
Most rotator cuff injuries result from repetitive overhead motions such as lifting or reaching above shoulder height, such as lifting or reaching above shoulder level. This is because the rotator cuff consists of two internal-rotation muscles: the supraspinatus muscle on top of the shoulder blade (scapula), and subscapularis muscles underneath (subscapularis muscles).
These muscles can easily tighten with an inactive lifestyle and poor posture, leading to forward head posture, rounded shoulders and stiffer shoulder joints. Doorway stretching can strengthen these muscles to improve posture as well as increase flexibility of chest and shoulder muscles.
The doorway stretch can also lower your risk of rotator cuff injuries by decreasing the likelihood of pinching rotator cuff tendons and over-rotation, according to Candy. By stretching backwards from your shoulder and lengthening infraspinatus and teres minor muscles this exercise increases their strength while decreasing over-rotation risks, Candy says.
Rotator cuff stretches may seem to only benefit athletes or those suffering injuries; however, they can actually be useful to anyone who spends much of their time sitting with shoulders rolled forward; therefore doorway stretches can help increase shoulder and chest flexibility, which in turn prevent or treat many shoulder conditions. Furthermore, as we age our chances of suffering rotator cuff tears increase dramatically making these exercises all the more essential in maintaining health and injury free lifestyles.
Shoulder Press
The shoulder press is an indispensable strength and muscle-building exercise that also serves to prevent injuries to the joint. This exercise works your front (anterior), rear (lateral), triceps and pecs (upper chest). Together these muscles allow you to reach overhead for something off a high shelf or lift heavy items overhead with ease.
In order to perform a shoulder press properly, it’s essential that your core and hips provide you with adequate support. This will allow you to maintain good form while preventing injuries to your rotator cuff tendons.
No one usually considers how our shoulders move in different planes of motion; however, our shoulders have an inherent 30 to 45 degree curvature off a flat plane that should stay within this natural plane of movement. Rotator cuff muscles are responsible for keeping shoulders moving within this natural plane of movement and the shoulder press exercise is one of the best exercises for training them.
Beginners or those suffering from shoulder pain should start by performing the shoulder press with very light weight, gradually increasing it until it no longer causes any discomfort in your shoulders. Also avoid locking out your elbows at the top of each movement as doing so shifts tension away from deltoids to triceps which aren’t the goal of this exercise.
As you become stronger, ensure you keep your core tight during every movement and lower the barbell close to your body when at its top position. Remember to lower it back down once reaching its zenith; if this proves challenging for you, seek guidance from a trainer before moving up in weights. It is also recommended that a variety of upper-body exercises be added into your routine so both shoulders are strengthened equally to reduce risks of imbalances or injury as this is especially relevant for desk workers as imbalances can cause neck and shoulder discomfort.
