The rotator cuff is a group of 4 muscles (supraspinatus, infraspinatus, subscapularis and teres minor) that stabilize the shoulder joint during movement.  They have an important role to play in all movements at the shoulder.  Whether you are a gym junkee, a cricketer, weekend warrior or are dealing with the unfortunate but inevitable age related decline to your joints, the rotator cuff is essential component of your shoulder health.

 

A rotator cuff injury can be debilitating and all of a sudden the regular activities you used to find easy are now borderline impossible. 

 

Below are some exercises that can assist with strengthening of the rotator cuff and prevention of shoulder injuries.

  • External rotation at 90 degrees

Completing this movement at 90 degrees increases the activity of the rotator cuff muscles and is a highly functional activity for overhead athletes.

  • Bottoms up kettle bell press

This exercise is a great way to challenge the stability of your shoulder whilst strengthening your rotator cuff, deltoid, pecs and grip!

  • Resisted shoulder flexion/ front raises

Using a cable, band or weights this is a great exercise to strengthen the rotator cuff when performed correctly. It is critical that whilst completing this exercise you focus on your technique.  It is important that you focus on pulling your shoulder blades back and downwards to avoid impinging the rotator cuff.

  • Low Row

    This exercise does not specifically target the rotator cuff muscles but is important for developing good scapula control and avoiding rotator cuff injury.

However if you currently have a rotator cuff or shoulder injury please come into better moves physiotherapy as these exercises may not be appropriate for you in the early stage of rehabilitation.

We Service 

Kilsyth

Mooroolbark

Croydon

Bayswater

The Basin

Caribbean Park

Mountain Gate

Knox City

Ferntree Gully

Boronia

Knoxfield

Upper Ferntree Gully

Wantirna

Wantirna South

Rowville

Scoresby

Recent Blog Posts

Modifying lower body gym exercises for home

Modifying lower body gym exercises for home

Given the current situation with the COVID-19 Virus we thought it would be a good idea to discuss how gym exercise’s can be modified to be completed at home should there be further restrictions on public gatherings or closure of gyms.  Below I will touch on how to...

No more face-to-face consultations

No more face-to-face consultations

Hi Everyone, Gabby here... It's with a heavy heart I need to tell you all that since 26th March 2020 we have closed the doors to Better Moves Physiotherapy. Lachlan and Myself will not be doing any face-to-face appointments, but I will continue to do online...

COVID-19 & What We’re Doing at Better Moves Physio

COVID-19 & What We’re Doing at Better Moves Physio

We understand there’s a lot of hysteria about the unexpected at the moment. And although we cannot control the unexpected we can control the present and we are doing everything under standard regulations at Better Moves Physiotherapy to ensure we can keep treating and...

We are physiotherapists located in  Knoxfield – helping you be better by restoring, improving & enhancing your optimal movement!