Why Rotator Cuff Exercises Are not Just for Athletes

Most people exercise to improve their health and look good. Athletes train to get better at their chosen sport. While a lot of the activities may be similar, athletes' programs also contain a component that is designed to maintain function and reduce the risk of injury. The average person does not think of that when they exercise. However, if you move around during the day you risk injury. And if you hurt your shoulder, chances are it involves your rotator cuff.

What is the Rotator Cuff?

The rotator cuff is a group of four muscles, and their tendons: supraspinatus, infraspinatus, teres minor, and subscapularis. People often term it SITS to remember the four muscles. Together these muscles act to stabilize your upper arm in the socket of your shoulder and allow for the wide variety of movement at the joint. When compromised, you'll have pain as well as reduced movement. Tears — partial and full — as well as what is termed frozen shoulder are common injuries to the rotator cuff group.

Don't Neglect Them

You can easily incorporate RC exercises as part of your upper body workout. Performing them before you lift your major muscle groups will help you warm up your muscles, and give them the workout they need. If you like to lift heavy, keep in mind that these are supporting muscles. You don't want to go really heavy with resistance. Instead, start very light and do higher repetitions. Then move to your heavy lifts. Train them two to three times per week on non-consecutive days. Do one to two sets of 12 to 15 repetitions per exercise.

A Couple to Get You Started

• Standing External Rotation — Set up a fitness band or cable so that it is about waist height. Turn your body so that your left side is facing the attachment, and the handle is in your right hand. Place a rolled up towel between your torso and right arm to stabilize that arm and prevent you from swinging. Bend your right elbow to 90 degrees and allow your start position to be across your waist with your palm facing your stomach. Rotate at the shoulder, keeping your body steady, as far as you can bringing your arm out and to the right side. Slowly return to the start position for one complete rep. Repeat on both sides.
  
• Standing Internal Rotation — Keeping your left side toward the band or cable attachment, grip the handle in your left hand. Place the rolled up towel between your torso and left upper arm. Start with your elbow bent but rotated out toward the attachment. This time, bring your arm in toward your stomach, rotating internally at your shoulder. Slowly release back to the start position for one complete repetition. Repeat on both sides.

After your done with your resistance workout, stretch those shoulders in all directions. It is a very mobile joint, so stretching in different positions will help you maintain, or improve, your mobility. And it will help you keep that rotator cuff group healthy.