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The shoulder joint is a complex formation of bones, muscles and tendons and provides a great range of motion for your arm.
The shoulder joint is a complex formation of bones, muscles and tendons and provides a great range of motion for your arm. The rotator cuff, in particular, is made up of a group of tendons that surround the top, rear and front of the shoulder. The four muscles that form the rotator cuff are supraspinatus, infraspinatus, teres minor and subscapularis.
Supraspinatus holds your humerus in place and keeps your upper arm stable and helps lift your arm. The infraspinatus is the main muscle that lets you rotate and extend your shoulder. Teres minor is the smallest rotator cuff muscle. Its main job is to assist with rotation of the arm away from the body. Subscapularis holds your upper arm bone to your shoulder blade and helps you rotate your arm, hold it straight out and lower it.
The most common rotator cuff injuries are impingements and tears. So it becomes important for you to do stretches that can help to treat and prevent injury. Here are some of the exercises and stretches that you can do to for your rotator cuff muscles.
#1 Wall Crawl with External Rotation
This is one of my favourite rotator cuff exercises because it’s simple, and it challenges the shoulder in multiple directions and angles and further helps in building your rotator cuff muscles.
Instructions
Step 1: Lean into a wall with a resistance band around your forearms, and parallel your forearms so they’re about shoulder-width apart.
Step 2: Keep this space between your forearms, and begin to crawl your arms up the wall while keeping your shoulder blades down your back.
Step 3: Now crawl your arms back down. Continue to crawl up and down.
Important Tip: our focus throughout the exercise should be on keeping your forearms apart and vertically stacked (wrist over elbow) as you crawl up the wall. Do not arch your back.
Next up: Theraband Shoulder Adduction
#2 Theraband Shoulder Adduction
The Theraband shoulder adduction is one of the effective exercises to strengthen rotator cuff muscles.
Instructions
Step 1: Begin with one end of the band or tubing securely attached to a pole or an elevated surface.
Step 2: Grasp the other end with slight tension in the band or tubing, and pull toward your side. Hold for 1-2 seconds.
Step 3: Keep your elbow straight and avoid leaning over. Hold and slowly return gto the starting position.
Important Tip: Do 10 reps of 2 sets for each hand. Keep your torso straight and do not bend your knees while performing this exercise.
Next Up: External Rotation
#3 External Rotation
external rotation exercise trains the infraspinatus, and the teres minor. These two muscles are the only muscles in the entire upper body that perform an external rotation of the humerus – the upper arm bone.
Instructions
Step 1: Attach the resistance band to a secure anchor at belly button height. Stand perpendicular to the resistance band and grab it with your outside hand.
Step 2: Keep your elbow at your side then move the band away from your body by squeezing your shoulder blade in towards the middle of your back.
Step 3: You can place a towel between your elbow and your hip to help stabilize your elbow. Slowly return to the starting position. Then repeat on the opposite side.
Important Tip: Do 10 reps of 2 sets for each arm. Do not arch your back or bend your hip.
Next Up: Internal Rotation At 0 Degrees
#4 Internal Rotation At 0 Degrees
This exercise is similar to the external rotation but the only difference is that the thera-band needs to be pulled towards the body.
Instructions:
Step 1: The resistance band needs to be secured to the side at belly-button level to an anchor.
Step 2: Now bend your elbow at 90 degrees, keep your elbow at your side while moving your hand towards your stomach. Pause for 1-2 seconds in this position.
Step 3: You can place a towel between your elbow and your hip to help stabilize your elbow. Slowly return to starting position. Repeat with opposite side.
Important Tip: Do 10 reps of 2 sets for each hand. Avoid arching the back as it might lead to strain and further injury. Focus more on a slower movement.
Next Up: Shoulder Extension
#5 Shoulder Extension
The shoulder extension is a great shoulder mobility exercise as it helps to build strength and improve flexibility. If you are recovering from a rotator cuff tear or surgery this is a good exercise.
Instructions
Step 1: Attach the resistance band to a secure anchor above your head. Reach up and grab the band with your left hand.
Step 2: Keeping your elbow straight, extend your arm backward towards your body.
Step 3: Hold briefly at the bottom before returning to the starting position. Repeat on the opposite side.
Important Tip: Do 10 reps of 2 sets for each hand. Make sure that you standing upright and not slouched forwards. Always ensure the end of the theraband is fixed securely
