All of the exercises you will need can be done by everyone, at home, with no danger and limited cost.
The basics of rotator cuff training Planes of movement I cannot say this often enough, there is no such thing as the ultimate rotator cuff exercise.
The cuff is composed of four muscles each with its own distinct function.
It is true that they all work together to stabilise the shoulder; but they must be trained individually.
The different rotator cuff muscles control movement of the arm in three distinct directions or planes.
- Internal rotation
- External rotation
- Abduction
Rotator cuff strengthening exercises often show movement in what are known as neutral positions.
The exercises shown below highlight these neutral positions.
As we all know however the arm moves in an almost infinite number of ways so please add some variety to your training.
Strengthening the whole rotator cuff in this way will slowly even out any strength imbalance and improve shoulder function.
Neutral planes So just what exactly do I mean by neutral planes? The neutral planes are the ideal planes that the arm moves through when completing exercises to minimise resistance to the muscles.
They are in effect the most comfortable position in which to complete the exercises.
Internal and external rotation should be completed with the elbow held close to the side and the arm bent at 90 degrees.
Abduction (raising the arm) should be completed with the arm virtually straight, do not "lock" the elbow - keep it slightly bent.
Try to raise the arm approximately 30 degrees in front of the body.
Not straight out in front and not straight out to the side.
Think of a clock face with you standing in the centre then lift the arms towards the 2 and 10.
Equipment Strengthening exercises can be done with no equipment.
Nevertheless, light dumbbells and elastic tubing (therabands) will make it so much easier and effective.
Yes, you could use a couple of tins of soup as weights; but they are not easy to hold.
Similarly a pair of old pantyhose is a poor substitute for resistance bands.
You can do without, especially in the beginning, but these things really are not too expensive and will pay dividends in the long term.
Weight / resistance It is important for me to emphasise the use of small weights.
The rotator cuff muscles are effectively accelerators of arm movement.
They get the arm moving.
The larger surrounding muscles such as the Deltoid then take over.
Exercising with too much weight simply results in the larger muscles being worked and brings no benefit to the cuff.
Exercise resistance bands are fantastic tools for rotator cuff strengthening.
I can not emphasise enough the role they can play.
They allow you to exercise safely in all directions and to get a little creative.
My advice is to get some and use them regularly.
They help with the training and just as importantly they can make exercise fun.
Be progressive
- Build up your strength slowly
- Use small weights at all times - 4-5lbs maximum.
- If starting out, use no weight at all.
- Exercise in all functional directions
- Do not over do it - stop on pain
- Rest and ice after training
The rotator cuff muscles are no different and will benefit from some simple stretches.
Stretching will encourage the muscles to develop along the correct planes.
As a result the muscle will be easier to train.
This will improve the performance of the muscle leading to greater strength and range of motion.
A real, win - win scenario.
Rotator cuff strengthening exercises are the building blocks of a successful training program.
It is important to mimic the shoulders range of movement with any exercises.
Train in different ways, be inventive and have some fun.