Strengthening
The rotator cuff can be strengthened to rehabilitate shoulder injuries, and prevent future ones. There are different exercises to target the individual rotator cuff muscles.
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| The most effective is the side-lying external rotation, which activates the supraspinatus, subscapularis, infraspinatus and teres minor.
Lie on a bench sideways, with the affected arm next to the side and flexed about 90 degrees at the elbow. Rotate the upper arm outward, keeping the elbow flexed and the arm close to the body, until the lower arm is perpendicular to the ceiling (see picture). For added resistance, use a dumbbell. Pace at two seconds out and four seconds back. This is an excellent all-around shoulder exercise. |
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| The propped external rotator targets the infraspinatus and teres minor.
Sit perpendicular to the dumbell with arm flexed at 90 degrees at the elbow, and the forearm resting parallel on the dumbell. Raise the dumbbell up until the forearm points up. Slowly lower the dumbbell and repeat, exercising both arms. The posterior deltoid also aids in external rotation. Like the posterior deltoid, both the infraspinatus and teres minor also contribute to transverse extension of the shoulder, such as during a bent over row to the chest. They can be trained in this way besides isolating the external rotation action. |
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| The lateral raise with internal rotation (LRIR) primarily targets the supraspinatus.
Grasping a dumbbell in each hand, internally rotate the arms so that the thumbs point towards the floor when extended (as if emptying a drink into a bin). Raise the arms sideways, keeping the thumbs pointing downwards, until the dumbbells are just below the shoulders. This exercise is sometimes called a lateral raise. |
Strengthening the rotator cuff allows for increased loads in a variety of exercises. When weightlifters are unable to increase the weight they can lift on a pushing exercise (such as the bench press or military press) for an extended period of time, strengthening the rotator cuff can often allow them to begin making gains again. It also prevents future injuries to the glenohumeral joint, balancing the often-dominant internal rotators with stronger external rotators. Finally, exercising the rotator cuff can lead to improved posture, as without exercise to the external rotator, the internal rotators can see a shortening, leading to tightness. This often manifests itself as rounded shoulders.
Read more about this topic: Rotator Cuff, Injuries, Treatment