What are the rotator cuff muscles?

The rotator cuff or rotor cuff is a group of muscles and the tendons of which act to stabilize the shoulder. The rotator cuff is made up of four muscles. These muscles united at the shoulder to create a thick "cuff" over this joint. The rotator cuff has the important job of stabilizing the shoulder as well as elevating and rotating the arm. Each muscle originates on the shoulder blade, or scapula, and inserts on the arm bone, or humerus. The four muscles which form the rotator cuff are the supraspinatus, infraspinatus, teres minor, and subscapularis.

There is a big importance of rotator cuff muscles. In sports where overhead activity is dominant, the muscle can constantly feel the strain. Fortunately, there are good exercises for strengthening the rotator cuff muscle that reduce the risk of injury.

What exercises can I do with a rotator cuff injury?

The rotator cuff exercises are for defensive measures for rotator cuff injuries. If the exerciser experiences pain in the area or rotator cuff damage do not carry out any complex exercises and seek advice from an experienced healthcare professional or physical therapist.

The rotator cuff exercises use light hand weights. However, resistance band exercises could also be adapted to bring about adaptations.  Keep to a weight of 2-5 lbs (1-2kg) maximum. Complete 3 sets of 12-15 repetitions for the following exercises like external rotation, internal rotation and horizontal rotation etc.

Here are some sample rotator cuff exercises which can be experience until your arm is tired. Use a light enough weight that you don't get tired until you've done the exercise about 20 to 30 times. Increase the weight gradually and start with 2 ounces in the first week. Increase up to 4 ounces in the second week, 8 ounces in the next week and so on. The sample exercises are the following.

Exercise 1
This exercise starts with lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Remain your elbow bowed, and gradually lift up your left hand and stop when your hand is level with your shoulder. Then lower your hand gradually. Repeat the exercise until your arm is tired. After this, this exercise can do with right arm.

Exercise 2
The second exercise sample starts with lying on your right side with a rolled-up towel under your right armpit. Stretch your right arm on top of your head. Keep your left arm at your side with your elbow bent to 90° and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it's level with your shoulder. At last lower the arm bit by bit. Repeat the exercise until your arm is tired. Then exercise this with right arm.

Exercise 3
First lie on your right side. Remain your left arm along the upper side of your body. Bend your right elbow to 90°. Keeps the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

Exercise 4
In a standing position, start with your right arm halfway between the front and side of your body, thumb down. (You may need to raise your left arm for balance.) Raise your right arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

It is better to put an ice pack on your shoulder for 20 minutes after completing the exercises. If you perform all 4 exercises 3 to 5 times a week, your rotator cuff muscles will become stronger, and you'll get back good strength in your shoulder.

Why should I do exercises?

Many muscles are contributed in shoulder movement and all work jointly, but strengthening the rotator cuff is very important. The rotator cuff is the important stabilizer of the shoulder joint during movement of the shoulder. If the ball of the upper arm is not kept centered, abnormal stress is placed on surrounding tissue and may cause gradual injury. Making strength to the rotator cuff helps to prevent common rotator cuff injuries including rotator cuff tears, tendonitis, and shoulder impingement syndrome.

There is a gradual loss of muscle mass that happens with aging that can be counteracted with weight training.The rotator cuff stabilizes your shoulder joint, an important piece of the shoulder muscle group. By using rotator cuff exercises you strengthen your rotator cuff and help prevent future injuries.

What do I do when I injure it?

A rotator cuff injury is an injury to one or more of the four muscles in the shoulder. It can vary from inflammation of the muscle without any stable damage, such as tendinitis, to a whole or fractional tear of the muscle that might need surgery to fix it.

If an injury happened to the rotator cuff of the shoulder, rest the injured shoulder and apply ice for 15-20-minute periods at least three times a day for the first two days after the injury. A wrap can be taken surrounding the injured arm and across the body. Apply heat after two days of application of ice. A warm compress may be helpful.    

Take anti-inflammatory drugs such as ibuprofen or naproxen sodium to reduce the pain and swelling. Do not take the drugs if you have an allergy to it or certain other medical concerns, such as stomach or kidney problems. Consult a physical therapist, if your muscle injury is severe.