Most people have heard of the rotator cuff and many have encountered an injury to those muscles. Whether you live an active or sedentary lifestyle rotator cuff injuries happen frequently because of their role in the shoulder. The shoulder is the most mobile joint in the body and because of its tremendous mobility it suffers a lack of stability. The rotator cuff of the shoulder (there is one in the hip as well) is a group of 4 muscles whose primary role is to stabilize the humerus in the glenohumeral fossa and oppose the deltoids by depressing the humerus when the arm is being raised. When these muscles do not function properly the shoulder joint will become very unstable and it may be painful and difficult to lift the arm. Many Olympic lifting techniques and overhead strengthening exercises challenge these muscles to their full capacity which can lead to injury. With a few simple at home exercises you can strengthen the rotator cuff and decrease your chances of a sprain or tear. Pre-habilitation is doing rehabilitation exercises before there is an injury to ensure that you are doing everything you can to prevent an injury from occurring. If you already have a rotator cuff tear or shoulder condition you should consult your physician before trying these. If these exercises are too easy for you please email me at DrToddRodman@aim.com and I will send you more advanced rotator cuff exercises.
The following is a link to watch the videos and print the beginner rotator cuff pre-hab exercises:
Dr. Todd Rodman, DC CSCS