Muscles of the rotator cuff generally work together to keep the shoulder steady and ensure fluid movement of the arm. Moderately exercising these muscles can help to regain range of motion in an injured shoulder, as well as strengthen the rotator cuff in order to prevent damage in the future. Effective rotator cuff exercises involve repetitive movements that extend the arm away from the body, and internally and externally rotate the shoulder.
The infraspinatus and teres minor muscles are located at the back of the shoulder and are responsible for externally rotating the shoulder. Rotator cuff exercises for these muscles can be done by lying on the right side of the body with the right arm extended to support the head. A person then holds a weight in front of the body so that the elbow is at a 90-degree angle and, keeping the elbow pressed against the side, lifts the weight away from the body until it is above the elbow. He or she then holds at the top of the movement for a second before lowering. After working the left arm, this movement can be repeated on the opposite side.
These same muscles can be strengthened by lying on the stomach on a flat, elevated surface with the arm hanging down so that the weight touches the floor while the elbow is at a 90-degree angle to the body. The weight is lifted away from the body until it is level with the shoulder; this position is held for a second before the weight is lowered to the ground. Weight can then be moved to the opposite hand and the exercise repeated with the other shoulder.
Rotator cuff exercises that work the subscapularis muscle at the front of the shoulder aid in internally rotating the shoulder. A person begins by lying on the right side of the body with a weight in the right hand, which is extended straight out from the body with palm facing the ceiling. Keeping the elbow on the floor, he or she then lifts the weight toward the body until the elbow is at a 90-degree angle and the weight is touching the chest. This position is held for a count and then the weight is lowered. After completing the desired number of repetitions, he or she can move to the left side and repeat the exercise using the left arm.
Movement of the arm away from the body is dependent upon the supraspinatus muscle at the top of the shoulder. Rotator cuff exercises for this muscle begin in a standing or sitting position where a person holds a weight in each hand with the thumbs facing forward and arms at the sides. He or she then raises the arms at approximately a 30-degree angle to body until they are shoulder height, thereby creating a V shape, and held for a second and then lowered.
After finishing repetitions of the previous exercise, a person could continue to work this muscle by returning to the starting position and rotating the arms so that the thumbs are facing the floor. The exercise is repeated, creating the same V shape with the arms, and held for one count and then lowered. For this set, thumbs should continually be aimed toward the floor.
It typically is important to keep the shoulders pulled back and down during rotator cuff exercises for a person to reap the maximum benefit and to avoid injury. The number of repetitions of each exercise that a person does and the weight he or she uses is dependent on each individual's situation. Generally, a 2-pound (about .9 kg) weight is considered a reasonable starting place and once 20 to 30 repetitions can be completed with ease, additional weight can be added. The movements should be performed slowly and fluidly; when performed properly, rotator cuff exercises should not be painful. As with any exercise program, especially if the rotator cuff has been injured and is being rehabilitated, a doctor typically should be consulted to ensure safety and prevent further damage.
