The rotator cuff is the often injured group of muscles and tendons that cover the shoulder like a t-shirt sleeve. These muscles and tendons provide the motion and stabilization of the shoulder. The reason the rotator cuff tends to get injured is that it is often neglected and weak, while the muscles around it get stronger.
For example, if the chest muscles are being worked and building muscle fibers, they will be able to carry a greater load. If the rotator cuff is not being worked and needs to assist the chest muscles in carrying that load, they will not be able to keep up. This usually results in a tear in one or more of the rotator cuff muscles/tendons. This injury may not always limit motion, but it is painful and needs ample rest to recover.
- Using a band or light free weights, bend the arms 90 degrees to body. Keeping the elbows against the ribs rotate the arms as far out and back in as is comfortable for you. Perform three sets of 12-15 reps.
- Again using a band or light free weights, bend the arms 90 degrees, place elbows at shoulder height, rotate up as far as is comfortable and back to shoulder height. Perform three sets of 12-15 reps.
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