Many athletes sooner or later experience shoulder issues, or more precisely their rotator cuff. The rotator cuff, also known as the rotator cuff, is a group of four muscles that ensure the proper movement of the humerus bone of the upper arm in relation to the scapula or shoulder blade. Below, we explain how the rotator cuff functions and which common shoulder injuries can be treated with various exercises.
The Rotator Cuff
The rotator cuff works together with a group of muscles (serratus, trapezius, levator scapulae, rhomboids, and teres major) that stabilize the shoulder blade and ensure that the shoulder blade is in the correct position at the right time.
The four muscles of the rotator cuff are:
- supraspinatus
- infraspinatus
- teres minor
- subscapularis
Shoulder Injuries
When the rotator cuff muscles do not coordinate movements perfectly, the head of the humerus will come into contact with the underside of the acromion (the top of the shoulder). When this happens, the supraspinatus muscle and tendon, and the bursa (which protects the muscles from the bones), become pinched between these two bones. This pinching causes the supraspinatus, the tendon, and the bursa to become sensitive and swell.
The way to ensure that the muscles stabilizing the shoulder blade and the rotator cuff muscles can perform their work properly is by strengthening and flexing these muscles. The rotator cuff muscles are best trained by doing back exercises that bring your shoulder blades together.
However:
Special shoulder exercises for the rotator cuff are only necessary if the muscles are not yet strong, or if there is already clear evidence of a problem. Strengthening the rotator cuff muscles at the expense of the other supporting muscles can lead to other problems because the strength balance is no longer in order.
If you are already experiencing shoulder pain, talk to your doctor before starting these exercises!
Strength Exercises for Shoulders
The following seven exercises are specifically intended for the rotator cuff muscles. For all exercises, choose a weight that allows you to perform 20 repetitions without too much effort. Heavy weights only make the exercises more dangerous.
Shoulder Exercise 1: Drawing Your Sword
This exercise is similar to drawing a sword from its sheath:
- Stand by a cable machine and attach a handle to the lower cable ring
- To train your right side, stand with your body so the cable is on the left side (you’re standing sideways to the cable). For the left side, it’s the opposite
- With your right hand, cross your body and grab the handle
- With a straight arm, raise it upward and sideways so your arm eventually comes up diagonally beside you, about 30° above horizontal. This resembles the “Y” of YMCA, but with one arm
Shoulder Exercise 2: Fastening Your Seatbelt
This exercise is the opposite of drawing your sword and resembles fastening your seatbelt:
- Stand by a cable machine and attach a handle to the upper cable ring
- To train your right side, stand with your body so the cable is on the right side (you’re standing sideways to the cable). For the left side, it’s the opposite
- With your right hand, grab the handle, palm facing forward
- With a straight arm, move it downward and sideways, crossing your body to the left, while your palm ends up facing your body
Shoulder Exercise 3: Pouring from a Jug
This exercise resembles pouring from a jug:
- Extend your straight arm horizontally forward, then move it about 45° to the side
- Rotate your arm so your pinky is higher than your thumb (pouring), and maintain this position
- Move your arm down and back up to horizontal at this angle
Shoulder Exercise 4
- Lie face down on a bench with a light dumbbell
- Extend your arm sideways to horizontal with your elbow bent 90°
- Keep your arm bent and slowly bring your hand forward and upward until it’s horizontal with the floor
- Lower your hand back to the starting position
Shoulder Exercise 5
- Lie sideways on a bench with a light dumbbell
- Let your free arm rest on your side
- Keep your other upper arm and forearm on the bench, with your elbow bent 90°
- Keep your arm bent, rotate your shoulder inward, and slowly raise your hand toward your chest
- Lower your hand back to the starting position
Tip: This exercise resembles a tennis backhand stroke
Shoulder Exercise 6
- Lie sideways on a bench with a light dumbbell
- Let your free arm rest on your side
- Keep your other upper arm and forearm on the bench, with your elbow bent 90°
- Keep your arm bent, rotate your shoulder inward, and slowly raise your hand toward your chest
- Lower your hand back to the starting position
Tip: This exercise resembles a tennis forehand stroke
Shoulder Exercise 7
- Stand with two dumbbells in your hands, starting with your arms at your sides and palms facing your body
- Bring your arms to about 45° to the side while twisting your hands so your palms face backward
- Return your arms while twisting your hands back to the starting position
Flexibility Exercises for Shoulders
Flexibility is just as important as strength. You can maintain rotator cuff flexibility by trying the following stretches:
- Stand, bend your elbow to 90°, and move your elbow about 15 centimeters away from your body. Have a training partner rotate your shoulder inward (forward), so your hand ends up on your back
- Stand, bend your elbow to 90°, and move your elbow about 15 centimeters away from your body. Have a training partner rotate your shoulder outward (backward), so your hand points sideways
- Do the two stretches above but with your upper arm at a 90° angle to your body (in line with your shoulders)
Perform each stretch slowly and hold each stretch for 30 seconds. Do this twice.
Your rotator cuff also gets stretched when you stretch your chest and back properly.
