What is the rotator cuff?
The rotator cuff is a term used for a complicated area of the shoulder joint, comprised of mainly tendons. However, for the sake of training that area for the prevention of injuries, the muscles can also be considered part of the "cuff". The rotator cuff allows us to extend our arms up over our heads, rotate our shoulders, and throw a ball or object.
The main muscles that make up the rotator cuff are:
Other important muscles in this region that need to be considered are the latissimus dorsi, the deltoids, the pectoralis muscles and the biceps and triceps. All of the aforementioned muscles play a key role in the function of the shoulder.
Athletes, especially those who are required to do a lot of throwing need to pay special attention to this area of the body. Career ending injuries or painful, nagging type injuries have been the demise of many athletes...both professional and amateur. Things can go wrong in this area....including, the aging process- where the shoulder slowly degrades over time, overuse injuries that lead to tedonitis, tears and sprains. Other injuries are due to muscle imbalances and also hard or heavy impact to the region.
A specialized program needs to be used to prevent injuries to the rotator cuff. This includes proper strengthening exercise and a regular flexibility program.
STRENGTH TRAINING for the Rotator Cuff
The following exercises should be included in a comprehensive program for the rotator cuff.
- Side lateral raises
- Side deltoid flys with a cable machine
- Front Deltoid Raises with a dumbell
- Rear deltoid flys (machine or dumbells)
- Dumbell Shoulder press on a inclined bench
- Lying "L" Flys
- Standing "L" Flys
- Lying Flys (arms straight out)
- Normal Grip Bench Press (avoid the wide grip technique!)
Avoid dumbell pullovers, wide grip bench press, behind the neck pulldowns and, if you've had a shoulder separation...avoid dips, too.
- Straight Armed Pectoralis Stretch
- Overhead Pole Stretch
- External Rotation Stretch
- Partner Deltoid Stretch
If you are in the greater Cincinnati or Northern Kentucky region and you are an athlete who does a lot of throwing....quarterback, softball, baseball, track and field events, golf or any other activity that requires constant use of the rotator cuff.... Check out the professional sports personal trainers at The Workout in Covington and ASAP at The Western Sports Mall. They'll be able to help you to target this area and help prevent...or rehabilitate injury to the rotator cuff.
Call Doug Monaghan in Covington, Kentucky today to start your Workout @ 859-261-4111
Call Jamie Ray at 513-240-7311 for the ASAP at The Western Sports Mall (Cincinnati's west side)
All Rights Reserved Copyright 2012 www.athleticstrengthandpower.com blogpost by Ed Cicale