For many people, having to take an unscheduled break from training because of injury is not ideal. Especially a niggling shoulder injury.
Shoulders strains and sprains are commonly experienced by many gym goers and a for some people there is an obvious cause and a simple solution.
Many people come to me with shoulder problems and simply lack shoulder stability. Their shoulder just isn't stable enough when moving through range.
"What rotator cuff exercises do you include in your program? I ask.
"What's a rotator cuff?" Is the common reply.
The rotator cuff is a group of muscles that, if efficiently working together, stabilises the shoulder joint, thus allowing the larger surrounding muscles to do their job in moving the shoulder through a full range of motion.
The group of muscles that make up the rotator cuff (infraspinatus, supraspinatus, teres minor and subscapularis) are often neglected, and become weak and inefficient. Therefore some muscles have to over work and often become strained.
Strengthen your rotator cuff by including these simple exercises below and you will begin to build a stronger, more stable shoulder that will allow you to move through full range of motion pain free.
i) Isometric rotator cuff exercises
This is actually 4 exercises packed into 1 point. It will address each of the 4 muscles of the rotator cuff group. Isometric means contracting the muscle without it lengthening or shortening. So this is an ideal start for you if you have never worked this group before. Simply hold the position for up to 30 seconds 2-4 times.
Take a look at the pictures below to see how they are done.
This is actually 4 exercises packed into 1 point. It will address each of the 4 muscles of the rotator cuff group. Isometric means contracting the muscle without it lengthening or shortening. So this is an ideal start for you if you have never worked this group before. Simply hold the position for up to 30 seconds 2-4 times.
Take a look at the pictures below to see how they are done.
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| CREDIT: The Sports Physio |
ii) External rotation
For this one, take hold of a band or cable handle and stand side on to the anchor point. Bend your elbow to 90 degrees and keep it pressed against your side. Slowly and smoothly externally rotate the humerus (upper arm). See how its done below.
For this one, take hold of a band or cable handle and stand side on to the anchor point. Bend your elbow to 90 degrees and keep it pressed against your side. Slowly and smoothly externally rotate the humerus (upper arm). See how its done below.
iii) Internal rotation
Lie on your back with a small weight. Bring your elbow to 90 degres but still keep it flat on the floor. Slowly lower the back of your hand to the floor and pull it back to the start position again. You can also stretch out the external rotators here too by lowering the palm of your hand towards the floor but be sure not to let your shoulder pop up off the floor. If that happens then you've lowered too far forwards. See how its done below.
Lie on your back with a small weight. Bring your elbow to 90 degres but still keep it flat on the floor. Slowly lower the back of your hand to the floor and pull it back to the start position again. You can also stretch out the external rotators here too by lowering the palm of your hand towards the floor but be sure not to let your shoulder pop up off the floor. If that happens then you've lowered too far forwards. See how its done below.
vi) External rotation @ 90 degrees abduction
Face the anchor point, hold the handle and move the shoulder to 90 degrees away from your side. Externally rotate at the shoulder by leading with the palm of your hand and by bringing your hand in line with your head. See how its done below.
Face the anchor point, hold the handle and move the shoulder to 90 degrees away from your side. Externally rotate at the shoulder by leading with the palm of your hand and by bringing your hand in line with your head. See how its done below.
To purchase a resistance band like seen in the video CLICK HERE
I usually like to give these exercises to my clients following a dynamic warm up or as a 'filler' in between sets during a strength exercise.
Have a good day
Matt
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