SHOULDER FOUNDATIONS: THE ROTATOR CUFF

By: Dylan Tannyan

The rotator cuff is vital to the function of a happy shoulder. It is a collection of 4 muscles: subscapularis, teres minor, supraspinatus, and infraspinatus. These muscles originate on the scapula (shoulder blade) and attach to the humerus (upper arm bone). While these muscles help externally and internally rotate the arm (hence the “rotator” cuff), the most important role of these muscles is to stabilize the already mobile glenohumeral (shoulder) joint. The rotator cuff acts to compress and stabilize the two bones of the joint together. However, this becomes more challenging for the muscles if the arm is stretched out in front of, beside, or above the body.

In general, when your elbow is further from your body there will be more leverage and therefore load exerted on the shoulder. Before progressing to harder exercises that create more stress on the rotator cuff, we are going to start with exercises that keep the elbow closer to the body. Because the rotator cuff muscles assist with joint stability and both internal and external rotation of the shoulder, we are going to begin with two exercises that use these movements.

Shoulder External Rotation with a Band

Set up a resistance band at stomach height. Hold the band in one hand in front of your stomach with the band running in front of your body. There should be tension on the band in this position and throughout the movement. Do not pull your shoulder blades back, just keep them in a stable position throughout the movement. Your arm should be bent to 90 degrees with your elbow resting comfortably close to your side (do not pinch your elbow into your body).

The goal of the movement is to just rotate through your shoulder. You should not be raising your elbow in any direction, you should not be bending/extending your elbow, or moving the wrist. Move your hand from in front of your stomach to out beside your body by rotating at your shoulder. Slowly return to the starting position and repeat. Complete this on both sides. Aim for at least 3 sets up to fatigue (quality over quantity) or until hitting 10-12 repetitions.

Shoulder Internal Rotation with a Band

Set up a resistance band at stomach height. Hold the band in one hand with your hand out to the side of your body. The band should be outside your body, not in front of you. Make sure there is tension on the band in this position and throughout the movement. Do not pull your shoulder blades back, just keep them in a stable position throughout the movement. Your arm should be bent to 90 degrees with your elbow resting comfortably close to your side (do not pinch your elbow into your body).

The goal of the movement is to just rotate through your shoulder. You should not be raising your elbow in any direction, you should not be bending/extending your elbow, or moving the wrist. Move your hand from out to the side of your body to in front of your stomach by rotating at your shoulder. Slowly return to the starting position and repeat. Complete this on both sides. Aim for at least 3 sets up to fatigue (quality over quantity) or until hitting 10-12 repetitions.

More specific frequency prescription (how often to complete the whole exercise during the week) is dependent on the patient or goal. However, incorporating one of these exercises into your weekly routine is a good starting point.