Why Do You Need to Know the Best Rotator Cuff Exercises

We do so much during the day with our arms that requires us to use our shoulders. When you think about strong shoulders, what muscle do you think about? Many people think about big deltoid muscles when they think of strong shoulders. However, in addition to the deltoid muscles, we must train the rotator cuff muscles as well. This post will share the 5 best rotator cuff exercises for healthy shoulders.

Researching the topic of shoulder pain and weight lifting found that researchers predict a large increase in shoulder injuries/pain up to 2030¹. In my other posts, I mention the need for you to be sure you have the needed mobility and strength when exercising your shoulders. If you would like to have your function assessed by a professional, be sure to check out the Functional Movement Systems Provider database and find a provider near you. Proper preparation for activity can help reduce your chance of injury to the shoulder when exercising. This post is focused on the rotator cuff muscles, their importance in daily life, and ways to improve your shoulder function.

Strengthening the shoulders is commonly achieved by performing overhead presses or lateral raises. These power moves are only possible because of a healthy rotator cuff.

Muscles of the Rotator Cuff

Source: https://www.luriechildrens.org/en/specialties-conditions/rotator-cuff-tendinitis/

The rotator cuff is responsible for all the rotation activities of the shoulder. Rotation allows us to reach over our head and touch our opposite shoulder blade. This action occurs through the Supraspinatus, Infraspinatus, and Teres Minor muscles.

Rotation also allows us to reach behind our back and touch our opposite shoulder blade. This motion occurs by the Subscapularis muscle.

Application to Activity

We need full motion and strength in our rotator cuff muscles to perform actions like starting a lawn mower, putting on a shirt, or fastening a seat belt. When our ability to rotate at the shoulders is limited, some of our activities of daily living are put on hold. This becomes an even greater risk when you are looking to increase your fitness in 2024 by going to the gym. By focusing on safety by performing the exercises with proper technique and doing the foundation work of moving well before loading your shoulders, you can reduce your risk of injury.

Best Rotator Cuff Exercises

When exercising the shoulder, it is vital to work on how the shoulder moves (mobility) and the strength of the rotator cuff or shoulder (strengthening). Therefore, I will list out some exercises that address both.

Sleeper Stretch (Mobility)

The sleeper stretch increases the amount of internal rotation of the shoulder. The steps to the sleeper stretch are as follows:

Lie on your side with the arm you want to stretch on the bottom.
Reach out the bottom arm and bend the elbow halfway to look like a corner of a box.
Take the top arm and push the wrist of the bottom arm down towards the floor.
Be very cautious with this stretch and focus on keeping the stretch very mild.
Hold this position for about 30 seconds and repeat 3-5 times.

Corner Stretch (Mobility)

The corner stretch increases the amount of external rotation of the shoulder. It also improves your ability to spread your arms apart. The steps of the corner stretch are as follows:

Find a corner of a room and stand facing the corner.
Put your arms out to the side in the shape of a T and bend your elbows halfway.
Step into the corner, placing your palms and elbows on each side of the corner.
Put one foot forward and one foot back.
Push in with your back foot and hold for 30 seconds.
Push out with your front foot to release the stretch.
Repeat 3-5 times.

Weighted External Rotation (Strengthening)

Now that you have stretched out the shoulder some with the previous stretches, it is essential to apply some strengthening activities to the routine. The first exercise you probably have seen someone doing in the gym and wondered what they were doing. The weighted external rotation exercise is key to making the rotator cuff more active and is performed before heavier shoulder and chest exercises. The steps to the weighted external rotation exercise are as follows:

Hold a very lightweight plate in your right hand.
Extend your arm out to the front and bend your elbow halfway.
Support your right elbow with the top of the left hand.
Lift your right hand and weight towards the ceiling, keeping your elbow on your hand.
Repeat 15 times to warm up and get the rotator cuff working.
Repeat on the opposite side by switching the weight to the left hand.
Perform this cycle 3-5 times.

Band Internal Rotation (Strengthening)

Now, let’s strengthen the other side of the rotator cuff and shoulder. Strengthening the other side means improving our ‘arm wrestling’ muscles. The steps to the band internal rotation exercise are as follows:

Get an exercise band or tubing and attach it securely to a pole. Another option is to tie a knot in it and close it in a door that opens away from you.
Stand with the band attached to the door or pole on your right side.
Bend your right elbow halfway and hold the other end of the band in your hand.
Pull the band across your stomach, stretching the band.
Pause and slowly relax back to the starting point.
Repeat this 15 times.
Repeat on the opposite side by switching the band to the left hand and turning to the other side.
Perform this cycle 3-5 times.

Straight Arm Planks (Strengthening)

The final exercise I recommend focuses on shoulder stability while under a load. This exercise will mimic the top of a bench press or the position you get into when pushing on an object. The steps to the straight arm plank exercise are as follows:

Get into the hands and knees (quadruped) position on the floor.
Slowly slide your right foot out until it is fully straight.
Slowly slide your left foot out until it is fully straight.
You should be in the top push up position.
Hold this position for up to one minute, slowly working up from about 15 seconds.
Shift your weight to the right for 30 seconds and to the left for 30 seconds to work on each side.
Be sure to keep your shoulders down away from your ears during the exercise.
Perform this cycle 3-5 times.

Conclusion

There were 89,739 centenarians living in the United States in 2021, nearly twice as many as there were 20 years ago.
thehill.com²

Research shows we are living longer than our ancestors. This means more people are exercising with weighted activities later in life. It is imperative that we take care of our joints now so we can exercise and function with minimal pain in our ‘golden years’.

Following a good exercise program that focuses on mobility as well as strength is a key component of a great plan to meet this goal.

Pirruccio K, Kelly JD. Weightlifting Shoulder Injuries Presenting to U.S. Emergency Departments: 2000-2030. International journal of sports medicine. 2019;40(8):528-534. doi:10.1055/a-0927-6818
https://thehill.com/changing-america/well-being/longevity/3847532-more-people-are-living-to-be-100-heres-why/#:~:text=But%20the%20nation’s%20population%20is,Division%20of%20the%20United%20Nations.