Rotator Cuff Prehab

Meet the Much-Abused Rotator Cuff

What is the Rotator Cuff?
The Rotator Cuff is a network of 4 different muscles which help to stabilize the shoulder joint and move the upper arm.  The shoulder joint itself is inherently unstable, so it relies on the Rotator Cuff muscles to help hold the head of the humerus in the socket.  The muscles of the Rotator Cuff are pictured above:  Supraspinatus, Infraspinatus, Teres Minor and Subscapularis.

What is Prehab?
Prehab describes exercises or actions you can take to prevent injury.  Well-trained Rotator Cuff muscles tend to serve their owner much better than neglected ones.  Here is a breakdown of various exercises that you can blend into your workout routine to train the Rotator Cuff muscles.

Suprapinatus
This muscle lays on top of your scapula (shoulder blade) and is responsible for approximately the first 15 degrees of shoulder abduction.  Here's a cool exercise for Supraspinatus:

I call this the Supraspinatus Dumbbell Raise because it hits the Supraspinatus right where it lives.  Hold on to something so that you can lean out to the side.  Hold a dumbbell in your free hand.

 

 
 
 



 Now raise the dumbbell straight out to the side to approximately ear-level.  Go for about 3 sets of 10 reps.  Alternating arms each set.  This exercise will hit lateral Deltoids also.

 

 

Infraspinatus

This muscle fills up most of the portion of your scapula that you can see and feel.  It externally rotates the arm.  Cables work nicely for this muscle.

 

 

 Grasp the handle on the side away from the rack.  Start with your arm across your abdomen.  Keep your elbow stable and pull the cable outwards.  Do 3 sets of 12 reps.

 

Teres Minor

This is a powerful arm adductor muscle.  I like Lat Pulldowns for this muscle.

 

Grasp the bar in an overhand grip and pull down to your chest.  Try to go heavy on this exercise.  Do 3 sets of 8 reps.  Make sure that you get a good stretch at the top.

 

Subscapularis

This muscle lies hidden under your scapula and pulls your arm into internal rotation.  Work the cables in the opposite direction from Infraspinatus.

 

Grip the handle with your hand closest to the rack.  Lock your elbow and start out wide and then pull the handle across the front of your body.  Do 3 sets of 10 reps.

 

Hate Me Now - Thank Me Later

 

Tom

 

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