How To Work The Rotator Cuff Muscles

Rotator Cuff Work

Purpose:

  • Increase Rotator Cuff Musculature Strength
  • Improve Shoulder Integrity

Prime Movers:

  1. Infraspinatus (Shoulder)
  2. Teres Minor (Shoulder)

The shoulder joint is the most movable joint in the body and can obtain an injury relatively easily if not treated properly. Knowing this, Rotator Cuff Work is crucial for complete shoulder health.

The rotator cuff musculature is composed of multiple small muscles that hold the shoulder joint into its socket. If these muscles are weak or out of balance then your shoulder health is compromised and you are at high risk for injury.

With this in mind, doing some shoulder mobility and rotator cuff work will allow you to move better and get stronger.

Commonly, our shoulders have enough, or even too much, internal rotation strength from things like Bench Pressing, and we need to increase the external rotation strength to help establish balance.

How To Work The Rotator Cuff Properly

  • To work the external rotators of your shoulder, you must go through an external rotation of the humerus, or upper arm bone, with appropriately added resistance.
  • It is best to use a band or cable with light resistance to keep constant tension on the muscle while doing many repetitions.
  • Begin by grasping a band, or single cable attachment, with one hand. Have the band or cable anchored near hip height.
  • Go through multiple movements that include external rotation of the humerus such as with your elbow out horizontally from your shoulder to where you rotate your hand back over your shoulder, or to your side where you rotate your hand out laterally.

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