The Rotator Cuff- a how to on happy healthy shoulders!
By: Alyssa Fontaine, LAT, ATC, M.S., CSCS
More often than not, a lot of people are suffering from weakness when lifting their arm, a dull ache in the back of the shoulder blade, pain when sleeping, and difficulty reaching behind their back. So- what does this all lead back to and how can we fix it?
The rotator cuff is typically the culprit when it comes to all the issues. The rotator cuff is a group of muscles and tendons that help to keep the shoulder joint stable. The main job of the rotator cuff is to keep the shoulder stable while performing any rotation at the joint. Chronic inflammation, and tendinitis are some of the most common injuries we see at the rotator cuff- both of these can be fixed with some strengthening of the muscles!
So- how do we strengthen the rotator cuff?
The strength of the rotator cuff muscles are crucial to keeping your shoulders healthy. As someone with a previous shoulder surgery who has worked on getting a healthy shoulder I am going to share some of my favorite exercises below;
Banded Pull Aparts
Using a handle band, or thera-band to pull apart at the chest while keeping your shoulder blades back
Diagonal Pull Aparts
Holding the band diagonally in front of you and pulling across your toro. Tip- make sure to not hinge at the elbows as this is not a tricep exercise
External Rotation
Palms facing eachother using a band and pulling apart at elbow height
Y’s and T’s
Using 2 lb to 3lb weights you can perform both exercises lying down, standing, or even challenging yourself on a physioball
Side Lying External Rotation
Laying on your side rotation into your body with a 2lb or 3lb weight. Tip- add a rolled towel for more support
By adding these exercises into your daily routine, you will be on a path to happy healthy shoulders in no time. If you are unsure if you are dealing with rotator cuff weakness we are here to help at FiXXED! We will do a full body movement pattern assessment allowing us to see where the weakness is coming from and provide the most appropriate bodywork service based on your symptoms. Don’t wait to get started on a path to happier, healthier shoulders!
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Fixxed is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
