The Rotator Cuff

I have done many videos on this topic, but this is both a preventative and a rehabilitative routine. The rotator cuff is one of the most commonly injured areas in the shoulder, especially among athletes and older adults. There is a lot of confusion about what this area is, so this is a brief summary:

The rotator cuff is a name given to a group of muscles and tendons that surround the shoulder joint, keeping the head of your upper arm bone in contact with the shallow socket of the shoulder. The rotator cuff includes four muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles and their tendons provide stability to the shoulder joint and enable a wide range of arm movements. Injuries to the rotator cuff, such as tears or tendinitis, can cause pain and limit the shoulder's mobility.

There are four rotator cuff muscles that work together through co-contractions to control and stabilize the humeral head (the ball portion of the ball and socket) as you move your arm. Each muscle works independently. The most vulnerable component of the rotator cuff is the supraspinatus tendon, which is essential for lifting the arm out to the side. The infraspinatus and teres minor rotate the arm outward, while the subscapularis rotates the arm inward.

1. Supraspinatus: A major muscle in the rotator cuff that aids in the initial lifting of the arm away from the body (abduction).

2. Infraspinatus: A primary muscle for external rotation of the arm (turning the arm outward).

3. Teres minor: Works with the infraspinatus to provide external rotation of the arm.

4. Subscapularis: The internal rotators of the arm (turning the arm inward).

Why does it get injured so much?

• Repetitive Stress: Repetitive overhead movements, common in sports like baseball, tennis, or swimming, can cause wear and tear on the rotator cuff tendons, leading to tendonitis or tears.

• Aging: As people age, muscles get weaker and the blood supply to the rotator cuff tendons decreases, making them more prone to degeneration and tears.

• Impingement: The space between the shoulder bones is narrow, and when muscles are not contracting properly, rotator cuff tendons can get pinched or impinged. This can lead to inflammation and injury over time.

• Acute Injuries: Sudden, forceful movements, such as lifting a heavy object or falling on an outstretched arm, can cause acute rotator cuff tears when muscles cannot contract fully on demand.

• Poor Posture: Chronic poor posture leads to muscle weakness in larger trunk muscles like the spinal erectors, lats, trapezius, and pectorals. These imbalances increase the risk of rotator cuff injuries since they are too small and cannot generate enough force to pick up the slack.

Here are some choices for you to practice specific resistance training methods in rotator cuff injury prevention. It is important to balance your upper body, abdominal and lower body strength to keep you from getting injured!

Video 235 | Rotator Cuff Therapy (30 Minute Routine) with Lauren Eirk

Video 528 | FIS Deltoids and Rotator Cuff (45 minutes) with Lauren Eirk

Video 691 | Shoulder Pain Recovery (30 minutes) with Lauren Eirk

Rotator Cuff Tear Recipe: Therapeutic program with progressive resistance training recovery