Best Rotator Cuff Strengthening Exercises | Beginner

by - 2:48 PM


What is the rotator cuff?

The rotator cuff is a group of four muscles that surround the shoulder joint.  The primary role of these four muscles is to keep the head of our upper arm bone stable and centered in a shallow socket that connects to our shoulder blade. When these muscles become injured or weak, the upper arm bone tends to move around more on the shallow socket.  This can be especially troublesome with overhead movements which may result in the upper arm bone migrating upwards on the socket which can impinge several key structures in the shoulder.
Image via Virtual Sports Injury Clinic

Rotator cuff early rehabilitation

Early rehabilitation of these muscles includes basic strengthening of the rotator cuff muscles in a position that allows for these muscles to be isolated without bigger muscles like the deltoid and upper trap taking over.  Below are three exercises studies show allows for best activation of rotator cuff and scapula stabilizers while minimizing deltoid and upper trap activity.  

1. Sidelying External Rotation


2. Prone external rotation



3. Standing Full Can 




If shoulder pain or weakness is keeping you from your sport, hobbies, work, etc., click below to request a free phone consultation to discuss how I can help you improve performance, decrease pain, and return to the things you enjoy!




Request a FREE Phone Consultation!

Spend less time living in pain and more time living your life? Locally Owned, Patient-Centered care by an experienced and credentialed Physical Therapist. I bring the clinic to you.





References:

Schory, A., Bidinger, E., Wolf, J., & Murray, L. (2016). A SYSTEMATIC REVIEW OF THE EXERCISES THAT PRODUCE OPTIMAL MUSCLE RATIOS OF THE SCAPULAR STABILIZERS IN NORMAL SHOULDERS. International journal of sports physical therapy, 11(3), 321-36.

Alizadehkhaiyat, O., Hawkes, D. H., Kemp, G. J., & Frostick, S. P. (2015). Electromyographic Analysis of the Shoulder Girdle Musculature During External Rotation Exercises. Orthopaedic journal of sports medicine, 3(11), 2325967115613988. doi:10.1177/2325967115613988



You May Also Like

0 comments


MEDICAL DISCLAIMER:

All information on this website is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website.