Exercise the Rotator Cuff Muscles for Stronger Shoulders!

Strong rotator cuff muscles means strong shoulders that are less prone to injury and heal more quickly if they are injured.

Shoulder exercises to help strengthen and stabilize the rotator cuff should include those that focus 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 for smooth rotator cuff muscle action.

To do shoulder muscle exercises first understand that there are 4 muscles that make up this rotator “cuff” surrounding the shoulder joint.

The four muscles that make up the rotator cuff are:

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1. Subscapularis – Located on the inferior or the lower edge of the front of the scapula and inserts on the lesser head of the humerus (upper arm), which helps to internally rotate the arm.

2. Infraspinatus – Located on the back side and inferior or lower edge of the scapula and inserts on the upper head of the humerus, which helps to externally rotate the arm.

3. Supraspinatus – Located on the back side and upper edge of the scapula and inserts on the upper head of the humerus, which abducts or raises the arm overhead.

4. Teres Minor – Located on the back inferior outside edge of the scapula that inserts on the upper head of the humerus, which externally rotates the arm.

Exercise for rotator cuff muscles should include working these four shoulder muscle groups with proper form and execution of the movements:

A. Subscapularis –

Internal rotation can be accomplished by using lightweight dumbbells.

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

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

Repeat this rotator cuff exercise for 8-10 repetitions to start with.

B. Infraspinatus and Teres Minor Rotator Cuff Muscles –

External rotation can be accomplished by using a stretch band or light dumbell.

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

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

Repeat this rotator cuff exercise for 8-10 repetitions holding the end stretch for about 2 seconds.

C. 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: Lying 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.

Repeat for 8-12 repetitions. 1-5 pound dumbbell recommended.

Additional: This exercise can also be accomplished from a standing position holding dumbbells (5-8 lbs.) and raising the arms out to the side until they are just parallel to the floor.