What exercises strengthen your rotator cuff?

Question

Matt Eiden · Answer

Simple exercises to strengthen your rotator cuff. Muscles are internal external rotations of your shoulder. So you can know when there are mature side or your arm up at 90 degrees in line with your shoulder. The key with these though, when you got to think about the muscles that you're training, and kind of how they run infraspinatus, subscapular supraspinatus and teres minor, there's different positions. You can kind of do these in to hit those specific muscles. So what I'm doing my, My external rotations, I want to have the cable slightly lower. I just don't, I don't want them. I want to make sure I'm not pulling it straight across for internal and external like you do most of the time when you see most people do. So when you're doing external rotations, think pulling from low to high, so it's a little more in line with the fibers of the Innsbruck infraspinatus. So when I do them at 90 degrees, the cables down low and I pull it up as externally rotate, and same thing when it's at Side. It's lower than you would think and then you pull your hand higher closer to shoulder height as you externally rotate. And with internal rotation, it's the opposite to work your subscapular and the muscle fibers. How they run on your sub scap, you want to pull from high to low. So if it's at your side, you're pulling the cable from maybe just under shoulder height down towards your belly button, for a internal rotation, with your arm at your side and then with your arm up at 90 degrees, put the cable slightly of your shoulders. So when you pull it down, it doesn't hit your arm. You can kind of get the resistance from the band or the cable throughout the whole strength curve. So make those tweaks when you're doing those simple movements and then another thing that I like to try to incorporate is doing them in like a three dimensional plane. So kind of like doing a TRX Road external rotation but make it a little more kind of like a circle where you kind of grow up and back. You externally rotate and then kind of pull your elbows down a little Whoa, and then same thing, when you go back, make it more like a throwing ish motion where you kind of go up out and then down it's not just row, externally rotate, and then go back and same thing. When you do internal rotations I'll see if I can post a video of a manual that I like to do with athletes where you're kind of internally rotating while also pulling your arm forward and kind of put it in your pocket and then resisting yourself all the way back up to 90 degrees.

John Sinclair · Answer

What exercises strengthen your rotator cuff, the rotator cuff comprises of the subscapularis muscle the supraspinatus muscle, the infraspinatus muscle and the teres minor. Now, here is the challenge with strengthening the rotator cuff is that we could take you through an isolated motion of rotation of the glenohumeral joint. So, I think about that, I can do external rotation of the shoulder joint, I can do internal rotation of the shoulder joint. I can do it from many different positions, where my starting position is going to be different and I can create rotation there. I can do that under load in an isolated environment to make that muscle to those All stronger, but here's the kicker, the rotator cuff functions, not just to rotate the shoulder in isolation but to turn on and shut off to optimally position. The head of the humerus in. Its instantaneous axis of rotation in the glenoid. So, if we think about it, those muscles are going to Twitch base to the demand of where my hand needs to be for whatever motor task it is, whether it's swimming, whether it's throwing a ball, whether it's hitting a baseball. All about whether it's swinging a golf club in sport. This glenoid needs to be in its optimal, instantaneous axis of rotation instantly. So if we think of throwing the ball, I don't want to create a lot of internal rotation in the shoulder itself. I want to relax that tissue, so the hand can whip. And the best way that we can do that is through an excitation drill. We asked the muscle I'll turn on and off reflexively or dynamically. And so, one of the ways, We can do is we can do it with a little towel. So I just whip up a little towel here. You've seen this old trick? No, it's not going to be that one, but we can do some whipping motion. So I want to take that towel back and with take that towel back and whip. So as I go into a particular rotation motion with a lightweight, what I'm doing is I'm teaching that muscle to go to turn on and to shut off in this figure eight pattern. And then when I need to create force that muscles going to shut off to get out of the way so that this bone can do what it needs to do.

Dan Daly · Answer

Most people look at the rotator cuff as its muscle action. So internal external rotation and also abducts but what it does functionally is isometric, we can track to Center the head of your arm. Bone inside the shoulder joint. While you do more robust things like pushing and pulling with your pecs and your last. So here's a couple of examples of isometrically activating the rotator cuff while we do some bigger actions, that produce Fitness and strength. While strengthening the rotator cuff.

Paul Edmondson · Answer

What exercises strengthen your rotator cuff. Now I'm going to answer this. In a very non-traditional sense. Your rotator cuff muscles should be strengthened in the way in which you use them. So if you think of a tennis player thus performing a backhand right-handed tennis player before in a backhand in tennis and they go into this position here to load and then explode, then what your Rotator cuff needs on that right hand side, when it's in that length. And then potentially vulnerable position is I need flexion and rotation to my left with lateral, flexion to my right, in my thoracic spine, my hips, my left hip needs, flexion internal rotation, and a deduction, my right? Hip needs flexion a be duction and external rotation. Action. My left foot needs dorsiflexion, e-version and abduction. And my left foot needs dorsiflexion inversion, and a deduction. So all of those joints come together to help the shoulder, share the stress, in that load and explode, environment of the backhand in tennis, the best way to strengthen my rotator cuff. Is to strengthen and make sure the friends of the body, the friends of the rotator cuff are doing what they should be doing from a joint perspective motion Mobility because if the joints can do what they should do, then the muscles, get the appropriate length and they turn on, and they decelerate to accelerate through that motion and the entire body is happy. So, whatever the task dictates you need to. Look at what the comments are of the shoulder, the thoracic spine, the hips, the feet, and the ankles, and make sure that those prerequisites are there. So the shoulder cutter, the rotator cuff muscles are not hang out to dry in isolation, which typically happens. So it's not the rotator cuffs fault. It's the joint that didn't come along for the ride that you have to address.

Dr. Lisa Goodman, DC · Answer

Hey dr. Lisa Goodman here. What exercises strengthen your rotator cuff. So I just actually was working with somebody earlier today on this baseball pitcher and just wanting to make sure because he's youth, he's 15, wanting to make sure that he's set up for Success. So the first thing we're going to do is we're going to warm up the rotator cuff. We're going to warm up the shoulders with some different exercises, different hand, positions arm circles, Etc. So once the shoulders warmed up is actually a lot of really great answers already under this. Read. So I'm going to just talk about one specific thing which is when we're doing internal and external rotation exercise has banded, we want to think about the time under tension. So my baseball pitcher could come in and do 10 external rotations banded in 20 seconds as fast as you can. That's probably actually not going to provide as much benefit as if he does 10 or even five. Very, very slowly focusing on the contraction of the appropriate muscle and returning to neutral. So that's called time under tension. So to create the most gains for rotator cuff, strengthening and being able to fatigue, that muscle use that muscle when it's under fatigue. I really like the time under tension. So, same thing with internal rotation, it's going to look like this. We bring that across and we make sure we have enough to in on the band where when we're releasing that, in the East Centric, strengthening movement its Still creating a poll in a load so e centrically strengthening the rotator cuff is where I think we get the most bang for our buck and our time and like was said, Also earlier on this channel, those can be done at any angle sport, dependent sport-specific. Just make sure that we're holding at the end and slowing that load down, mixing that in a rotator cuff.

Tim Crowley · Answer

Here are two ways to strengthen the rotator cuff. One is using bands, we use a light gauge band doing, external rotations with the elbows at shoulder level, eight to ten reps, followed by standing wise cores engaged. Again, 8 to 10 reps, we can also use light hand weights, either hand weights or plates, two and a half to five again. We can do our wise And then also tease. And then I'll double use, these will strengthen the back of the shoulder and the rotator cuff. So two methods.

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"What exercises strengthen your rotator cuff?"