Members 
 
 

FITNESS INFORMATION ARTICLES

Exercises for Rotator Cuff Muscles

Written by Super Member: jenpilates


Exercises for Rotator Cuff Muscles Strong rotator cuff muscles mean strong shoulders that are less prone to injury and heal more quickly if they are injured.

Shoulder workouts to help strengthen and stabilize the rotator cuff should include exercises that focus on the four muscles that make up the rotator cuff, as well as those that stabilize the shoulder joint complex. The rotator cuff joint helps to stabilize and steer the head of the humerus (upper arm) to provide smooth rotator cuff muscle action.

To do shoulder muscle exercises, it is essential to know that there are four muscles that make up this rotator “cuff” surrounding the shoulder joint.
  • Subscapularis - Located on the lower edge of the front of the scapula and inserts on the head of the humerus (upper arm), the Subscapularis helps to internally rotate the arm.
  • Infraspinatus - This muscle is located on the back side and lower edge of the scapula and inserts on the upper head of the humerus. It helps to externally rotate the arm.
  • Supraspinatus - This is located on the back side and upper edge of the scapula and inserts on the upper head of the humerus. It abducts or raises the arm overhead.
  • Teres Minor - Located on the back, outside edge of the scapula that inserts on the upper head of the humerus, this muscle externally rotates the arm.
The exercises for rotator cuff muscles should include working these four shoulder muscle groups with proper form and execution of movements:

Subscapularis
Internal rotation can be accomplished by using lightweight dumbbells.

Position: Using a light 3-5-pound dumbbell, lie on your back with your arm bent at a 90-degree angle and elbow tucked at waist with a towel squeezed in between.

Action: Pull the dumbbell across the body at about navel height, feeling the muscles of the front of the shoulder working.

Do this in 8-10 repetitions.

Infraspinatus and Teres Minor Rotator Cuff Muscles
External rotation can be accomplished by using a stretch band or light dumbbell.

Position: Sit or stand with a light to medium tension stretch band, palms face up and elbows pulled into your waist with a towel squeezed in between to open the subacromial space.

Action: Draw your hands apart, opening the chest and feeling the shoulder blades draw in toward the spine.

Do this exercise for 8-10 repetitions, holding the end stretch for about two seconds.

Supraspinatus
Abduction can be accomplished by raising the arm overhead. The arm slide is a very effective and low stress exercise for an injured rotator cuff muscle.

Position: Lie face down on the edge of a bench or table with one arm hanging off and head turned away from working arm.

Action: Slide arm up to 120-degree angle over head. Palm can be facing down or toward you, do what’s most comfortable for you.

Do this for 8-12 repetitions. It is recommended to use a 1-5-pound dumbbell. This exercise can also be accomplished from a standing position, holding the dumbbells (5-8 lbs.) and raising the arms out to the side until they are just parallel to the floor.



This Article was contributed by a Super Member:
Jennifer Adolfs specializes in using Pilates to work with people who have musculoskeletal conditions. Check out more great articles on how Pilates can help with back and joint pain and just leave you feeling better at her website: www.pilates-back-joint-exercise.com.

advertisementadvertising info
Print Version of this Article Print Article Email this Article Email Article Comment on this Article Comment on Article Write an Article Write New Article Search our Fitness Articles Search Articles
 
 
 GLOBAL FITNESS SEARCH
Entire Site | Info | News | Pictures | Forum | Shop
 HOT FITNESS ITEMS ON SALE
AFFORDABLE FITNESS PRODUCTS
Buy Fitness Mats
Fitness Exercise Mats provide support for comfortable floor exercises and help protect you from injury. Choose the right Fitness Mat for your workouts.
Hot Picks | All Items | Catalogue

Dumbbells - Shop & BuyBuy Dumbbells
Dumbbells can be used to work specific muscles and to intensify some exercises. Check our wide collection of Dumbbells.
Hot Picks | All Items | Catalogue

Stretch Bands - Shop & BuyBuy Stretch Bands
Stretch Bands are ideal for strength and toning Aerobic Exercises. Choose what suits you from our shop. You will never go wrong with our shop.
Hot Picks | All Items | Catalogue

Fitness Weights - Shop & BuyBuy Fitness Weights
Majority of the Fitness Weights from our shop have pads for added comfort, and strong web straps that can be adjusted to fit all sizes.
Hot Picks | All Items | Catalogue

Fitness Tops - Shop & BuyBuy Fitness Tops
We have a lot of Fitness Exercise Tops -Tank Tops, Support, & Fit Tanks. Choose from our wide collection. Find the one that suits your needs.
Hot Picks | All Items | Catalogue

WRITE AN ARTICLE
We invite you to submit your own Fitness articles and add them to our website to share them with the world!
INFORMATION SITEMAP
An easy way of finding the information you are looking for is by checking our well-structured Site Map.
Back to Top


© 2003-2008 ABC of Fitness, part of MaxLifestyle International Inc. All rights reserved.