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.
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