Practices for Rotator Sleeve Muscles

Strong rotator cuff muscles mean strong shoulders that are less prone to health-issue and heal faster when health-issue.

Shoulder exercises to strengthen and stabilize the rotator cuff should include exercises that focus on the four muscles that make up the rotator cuff, as well as those that stabilize the shoulder joint complex. The joint of the rotator cuff helps to stabilize and direct the head of the humerus (upper arm) to ensure smooth muscle action of the rotator cuff.

To do shoulder muscle exercises, it is important to know that there are four muscles that make up this “cuff” of the rotator that surrounds the shoulder joint.

Subscapularis-the subscapularis is located at the bottom of the front of the scapula and is inserted onto the head of the humerus (upper arm), helping to rotate the arm internally.
Infraspinatus – this muscle is located on the back and lower edge of the scapula and fits on the upper head of the humerus. It helps to turn the arm outward.
Supraspinatus-it is located on the back and upper edge of the scapula and attaches to the upper head of the humerus. He removes or raises his arm above his head.
Teres Minor-on the back, the outer edge of the scapula, which fits on the upper head of the humerus, this muscle makes the arm turn outward.

Exercises for the muscles of the rotator cuff should include the work of these four muscle groups of the shoulder with a correct form and execution of movements:

Subscapular

Internal rotation can be performed with light dumbbells.

Position: lie on your back with a light 3- to 5-pound barbell with your arm bent at a 90-degree angle and your elbow tucked at the waist with a tight towel in between.

Action: Pull the dumbbell over the body to about the level of the navel, feel the muscles of the front of the shoulder work.

Do it in 8 to 10 repetitions.

Smaller muscles of the infraspinatus and teres rotator cuff
External rotation can be performed using a stretchable band or a light dumbbell.

Position: sit or stand with a stretchy band of light to medium tension, palms up and elbows pulled to your waist with a tight towel in between to open the subacromial space.

Action: spread your hands, open your chest and feel how the shoulder blades approach the spine.

Do this exercise for 8 to 10 repetitions, hold the last stretch for about two seconds.

Supraspinatus

Abduction can be achieved by raising the arm above the head. The slide arm is a very effective and low-stress exercise for an health-issue rotator cuff muscle.

Position: lie face down on the edge of a bench or table, with a hanging arm and head away from the working arm.

Action: slide the arm over the head at an angle of 120 degrees. The palm can be turned down or towards you, do what suits you best.

Do this for 8-12 repetitions. It is recommended to use a dumbbell from 1 to 5 pounds. This exercise can also be performed from a standing position, holding the dumbbells (5-8 lb.) and raise your arms to the side until they are only parallel to the floor.

 

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