Rotator Cuff
Rotator Cuff
The Rotator Cuff is made up of the following 4 muscles:
- Teres Minor
- Supraspinatus
- Infraspintatus
- Subscapularis
The rotator cuff muscles provide support and stability for the shoulder (glenohumeral) joint and assists in shoulder movements.
Teres Minor allows adduction, extension and internal rotation of the shoulder. Innervation comes from the axillary nerve (C5).
Supraspinatus allows abduction and stabilisation of the shoulder. Innervation comes from the suprascapular nerve (C5).
Infraspinatus allows adduction, horizontal extension, external rotation and stabilisation of the shoulder. Innervation comes from the suprascapular nerve (C5-C6).
Subscapularis allows adduction, internal rotation and stabilisation of the shoulder. Innervation comes from the subscapular nerve (C5-C6)
Dumbbell External Rotation
This is a great exercise to strengthen the rotator cuff (infraspinatus) and commonly used in shoulder injury rehabilitation.
YOU WILL WANT A LIGHT WEIGHT FOR THIS EXERCISE.
- Lie on your side with a light dumbbell.
- Hold the dumbbell with the arm that is on top have your arm at a 90 degree angle with your body.
- Gently lower the weight towards your body by rotating at the shoulder.
- Keep the dumbbell in the same plane of motion and keep the elbow fixed.
- Once at the bottom of the motion, return the weight back up in a slow and controlled manner.
- Repeat for the desired reps or time.
Dumbbell Internal Rotation
This is a great exercise to strengthen the rotator cuff (subscapularis) and commonly used in shoulder injury rehabilitation.
YOU WILL WANT A LIGHT WEIGHT FOR THIS EXERCISE.
- Lie on your side with a light dumbbell.
- Hold the dumbbell with the arm that is underneath you and have your arm at a 90 degree angle with your body.
- Gently raise the weight towards your body by rotating at the shoulder.
- Keep the dumbbell in the same plane of motion and keep the elbow fixed.
- Once at the top of the motion, return the weight back down in a slow and controlled manner.
- Repeat for the desired reps or time.
Dumbbell Y Raise (Scaption)
This corrective exercise strengthens the muscles that stabilize your shoulder blade.
- Hold a light weight in each hand, hanging at your sides. Your thumbs should be pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off centre.
- Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
Scapular Wall Slides
This exercise helps develop scapular stability and mobility and is a key exercise for overhead athletes and clients with shoulder pain.
- Start by standing with your back against a wall with proper upright posture.
- Raise your upper arms out to your sides and your forearms to vertical.
- Pressing the forearms against the wall, and keeping them in contact throughout the movement, slide them up until your arms reach full extension.
- Slide your arms back down, focusing on pulling your shoulder blades together and down.
- Bring your elbows into your body and squeeze your shoulder blades together at the bottom of the movement.
Kettlebell Halo
This is a good mobility and resistance exercise for the shoulders and rotator cuff.
- Hold the kettlebell in front of your head.
- Using both hands, grip it on either side of the handle.
- The bell should be at the top, the handle at the bottom.
- Rotate the kettlebell around your head. Turn it 90˚ as you go so you can rotate it around your head without having to change your grip.
- Pull it behind your head, turning it another 90˚ so it ends up directly behind you with the handle above the bell.
- Pull the bell around your head until you've got back to the starting position.
- Keep changing the angle of the bell as you go to get it around in one fluid motion.
- Swap directions so you go both ways for desired reps/time.
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