Rotator Cuff Exercises For Shoulder Pain

Your shoulder is the most mobile joint in your body. The rotator cuff is four muscles that stabilize this joint throughout its dynamic motion. A weak rotator cuff can lead to pain, shoulder impingement, tendinitis, and even a rotator cuff tear.

In this post and video we’ll discuss what your rotator cuff is, why it’s important, and share 5 of the best exercises to strengthen your rotator cuff.

 

 

As a physical therapist, shoulder pain is one of the most-common injuries that I treat. Your shoulder joint has to be very dynamic and mobile, but at the same time very strong and stable. This is a delicate balance that, if not maintained, can lead to pain and dysfunction.

Of all the treatments I recommend for shoulder issues, the one that is probably the most common is rotator cuff muscle strengthening. Today I wanted to share with you 5 of my favorite exercises to strengthen your rotator cuff and help you alleviate some of that pain you may be experiencing.

WHAT IS YOUR ROTATOR CUFF?

Your rotator cuff is four muscles and their tendons that act to stabilize the shoulder joint. The shoulder joint is a ball-and-socket joint. While it is the most mobile joint in our body, it’s also important that it’s a very stable joint. This is where the rotator cuff comes in.

These four muscles wrap around the head of the humerus to keep it pulled in tight to the joint cavity. That ball needs to stay squarely seated on the center of the socket in order to move and function properly. If it is not firmly seated in that spot this can lead to impingement, pain, tendinitis, and even rotator cuff tears.

DON’T FORGET TO TRAIN YOUR SHOULDERS IN ALL DIRECTIONS

The most common error I see people make in training is neglecting these rotator cuff muscles. It seems like people tend do to a lot of military press and front raises for the anterior deltoid, lateral raises for the medial deltoid, and rear flies for the posterior deltoid. But they forget that the shoulder moves in one more plane of motion – that is rotation. It’s crucial that you maintain strength in this motion to avoid shoulder pain and injury.

HOW TO STRENGTHEN THE ROTATOR CUFF

Strengthening your rotator cuff is a crucial part to proper function, but many of us don’t know how to do it or are doing it wrong. In this video I discuss common mistakes people make when training their rotator cuff muscles and share proper form for 5 of the best rotator cuff exercises you can do with dumbbells and elastic band or cables to keep these muscles strong and your shoulder healthy.

A WORD ABOUT DUMBBELLS

In order to strengthen your rotator cuff using dumbbells, you have to lay down on your side to do it. Standing with your elbows at 90 degrees and rotating does nothing to actively strengthen your rotator cuff against resistance. You have to lay down on your side and lift the dumbbell against gravity to do it effectively.

THE WORKOUT

 

LINK TO RESISTANCE BANDS USED IN THIS VIDEO: https://amzn.to/2WzYMBU

0:54 What is the rotator cuff? Anatomy and function

3:15 STOP doing this “rotator cuff” exercise

4:34 Sidelying external rotation

6:13 Sidelying internal rotation

9:57 Band/Cable external rotation

10:30 Band/Cable Extension with external rotation

13:45 Band/Cable internal rotation

 

DUMBBELL EXTERNAL ROTATION

1. Lay down on your left side with the dumbbell in your right hand, elbow bent to 90 degrees.
2. Keep your elbow tucked in to your side and rotate your shoulder to lift the dumbbell up towards the ceiling.
3. Slowly return to the starting position.
4. 3 sets of 10-15 reps

DUMBBELL INTERNAL ROTATION

1. Lay on your left side with your left arm slightly in front of you, a dumbbell in your left hand, and your left elbow bent to 90 degrees.
2. Keep your elbow on the floor as you slowly raise the dumbbell up towards the ceiling.
3. Slowly return to the starting position.
4. 3 sets of 10-15 reps

BAND/CABLE EXTERNAL ROTATION

1. Stand with the cable/band handle in your right hand. Your right arm is across your belly and your right elbow is at a 90 degree angle.
2. Keep your elbow bent at a right angle and pull the band out to your right as demonstrated in this video.
3. Slowly return to the starting position.
4. 3 sets of 10-15 reps

BAND CABLE EXTENSION WITH EXTERNAL ROTATION

1. Stand facing the cable with the handle in your right hand, your right elbow straight, and your right shoulder flexed to approximately shoulder height.
2. Keep your elbow straight as you pull the band back behind your right hip.
3. Allow your thumb to rotate from a “thumbs up” position at the top to pointing away from you at the bottom.
4. Slowly return to the starting position
5. 3 sets of 10-15 reps

BAND/CABLE INTERNAL ROTATION

1. Stand with the cable/band in your right hand. Your elbow is at a 90 degree angle and your arm is rotated out to the right side.
2. Keep your elbow at a 90 degree angle as you pull the band/cable in across your body. Your forearm should be resting on your belly.
3. Slowly return to the starting position.
4. 3 sets of 10-15 reps

Maintaining a strong rotator cuff is crucial to proper stability and pain-free function. These are some of the best exercises to eliminate pain and help you to return to normal activity. I hope you enjoyed the tips presented in this video; be sure to like the video and subscribe to Tone and Tighten here on Youtube.

OTHER VIDEOS YOU MAY FIND HELPFUL:

HOW TO TREAT SHOULDER IMPINGEMENT PAIN:

HOW TO FIX YOUR NECK AND UPPER BACK POSTURE:

BEST FOAM ROLLER EXERCISES TO CORRECT YOUR POSTURE:

 

Make it happen,

Jared

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