Rotator Cuff Exercises
The rotator cuff act as a stabiliser of the humerus to the scapula. Many people believe that this is their only role. The rotator cuff also play a role in movements of the shoulder. It consists of 4 muscle; teres minor, subscapularis, infraspinatus, and supraspinatus. These muscles begin on the scapula and then attach onto the proximal humerus. These muscles play a role in external rotation, internal rotation, abduction, and flexion of the shoulder. The rotator cuff are involved in all movements of the shoulder to some degree. Here are some effective exercises to strengthen the rotator cuff and improve the function of the shoulder.
YWTI
This is a great exercise to improve both range and strength of the shoulder. You don’t even need any equipment to really get a effective benefit from this exercise. The YWTI will improve scapula stability while moving the arms seperate to the shoulder
Face pull
This is a good exercise to improve strength in both the upper traps and the rotator cuff.
Seated shoulder external rotation
A simple exercise that really targets the external rotators. This one can be used as both a warm up prior to heavier lifting, or an exercise in itself.
Bear crawl
A closed chain exercise that will target both your shoulder, and your trunk muscles. It’s a good exercise to use to improve your trunk stability as well as rehab/prehab your shoulders
Cable internal rotation
A good exercise to target the internal rotators. This one can and should be done in different arm positions so that you can strengthen the muscles in different ranges
Lateral raise
A great exercise for the shoulder abductors. This exercise will also help target your trapezius muscle and your neck muscles.
Still Looking For More Guidance?
These are just a small amount of exercise that can be very effective in improving both the strength and capacity of the rotator cuff and surrounding areas. If you have any questions or would like to start undergoing shoulder physiotherapy, book an appointment with a qualified exercise physiotherapy professional today! Give our Physiotherapy Brisbane team a call on 07 3352 5116 or book an appointment online.
