Maximize Your Shoulder Health!

Still have that nagging shoulder issue? Do you feel a pinch when lifting objects or have difficulties raising your arms over head? These common complaints can be associated with rotator cuff weakness! There are many causes of shoulder pain. When a patient comes into the clinic with shoulder pain, the rotator cuff muscles are a key part of our assessment. So stop settling with your shoulder pain and let’s strengthen your rotator cuff with these shoulder exercises !

What muscles make up the rotator cuff?

Four muscles and their associated tendons create the rotator cuff. Each have important roles allowing the shoulder to move freely.

1.  Supraspinatus

2.  Infraspinatus

3.  Teres Minor

4.  Subscapularis

What is important about the rotator cuff muscles?

The rotator cuff muscles provide active control of the shoulder girdle. Think of your shoulder girdle as a golf ball sitting on a tee. The rotator cuff muscles maintain the head of the humerus (the tip of the arm bone or the golf ball) in an optimal position (on the tee) while we move our arms to meet all of our daily needs. Optimal functioning of these muscles is required for a healthy, pain free shoulder. When there is weakness, inadequate endurance or imbalances of these muscles, inflammation, discomfort and injuries of the shoulder can happen.

What exercises can target my rotator cuff muscles?

Try these out at home or next time you are at the gym!

1.  Wall Clock

Stand in front of a wall with a band around your wrists and your hands on the wall. Push firmly into the wall to set your shoulder blades. With one hand stable, move the other hand into resistance to touch every number of one side of the imaginary clock, returning to center every time. Repeat with the other hand.

2.  Banded Internal Rotation

Stand and tie an elastic on the side of the target arm at elbow level. Hold the end of the elastic and bend your elbow to 90 degrees. Stand at a distance with resistance to the band and pull the band towards your belly. Keep your elbow bent against your body during the exercise. Return to the beginning position.

3.  Banded External Rotation

Stand and hold the ends of an elastic in your hands, tuck your elbows in by your sides and bend your elbows 90°. Hold the band apart to add resistance. Rotate the shoulders by moving your hands away from each other, keeping your elbows tucked in by your sides. Return and repeat.

Pull symmetrically.

The rotator cuff is just one of the many components that may need to be addressed to optimize your shoulder health, so contact any of our Markham physiotherapists for all of your shoulder needs!  We also have these bands available for purchase if you require them.