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· 13 Dec 2021

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Exercise for rotator cuff strengthening

Rotator Cuff Building strong shoulders need a lot of strength. The shoulder is a crucial joint that allows us to move in practically every direction. We would have difficulties driving, shampooing our hair, or putting up the laundry if we didn't have the shoulder's range of motion.

Everything we accomplish with our hands and arms necessitates shoulder movement. The ball and socket of the joint have a narrow contact area since the shoulder has such a wide range of motion.

The shoulder is a very unstable joint if it isn't protected by muscles and ligaments. As a result, the rotator cuff muscles are significantly reliant on it to keep it in place while moving.


What are your Rotator Cuff muscles?

The rotator cuff muscular system is made up of four muscles. They act together to give the shoulder stability and preserve the joint in the optimum possible posture. All four muscles originate from the scapula (shoulder blade) and extend to the humerus (upper arm), although they each join a different part of the humerus.

Supraspinatus

The Supraspinatus is a muscle that runs along the top of the scapula. This muscle permits the arm to abduct (lift and travel away from the body) by allowing the shoulder to abduct.

Subscapularis

The Subscapularis is located on the front side of the scapula or tucked underneath the scapula when viewed from behind. It permits the shoulder to turn the upper arm towards the body by internally rotating it.

Infraspinatus and teres minor

On the back of the scapula are the Infraspinatus and teres minor muscles. They allow the upper arm to rotate externally, or turn away from the body.
Each rotator cuff muscle moves the shoulder in a separate direction, they all work together to keep it centered in the joint throughout the whole range of motion.


Why are Rotator Cuff strengthening exercises important?

The rotator cuff performs a crucial role in keeping the ball of the humerus centered in the socket. If not, inappropriate stress is placed on the surrounding tissue and cartilage, putting the shoulder at risk of damage.

The following are some of the prevalent rotator cuff injuries:

• Tendinopathy    
• Rotator cuff tears
• Impingement of the shoulder
• Bursitis
• Labral tears

Another major purpose for rotator cuff strengthening is to reduce the likelihood of age-related alterations. Degenerative changes, such as a gradual loss of muscle mass and decreased suppleness of the rotator cuff tendons, occur as you become older. Strengthening workouts can help to reduce or prevent both of these effects.


Rotator Cuff Strengthening Exercises


1. External rotation with band

This exercise is great for strengthening the external rotators and improving scapular stability in general. Tie a doorknob with a lightweight, durable band. Stand with your back to the door, a towel under your arm, and your elbow tucked in by your side at a 90-degree angle.


2.  Internal rotation with band

This exercise is similar to the external rotation exercise described above, except it focuses on the Subscapularis muscle.

Stand with your back to the door, your elbow bent at 90 degrees, and the band connected to a doorknob. As you move your arm towards your body, imagine a full wineglass once more. Throughout the exercise, remember to keep your shoulder blades back and down.

# Exercise for rotator cuff strengthening
# Rotator Cuff strengthening exercises
# Strengthening Exercises
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